Members Routines

CHEST: Bigger, Fuller, Stronger! Muscle Gain!

Goal: Muscle Gain advanced
Primary Chest
Secondary Triceps
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Get ready for the most intense chest workout of your life! This routine was designed to bring your workout to the next level and get you ready for more intense lifts. By combining burn sets with high volume and forced repetitions you will be able to make faster gains when it comes to strength and size. Be sure to drink plenty of water and definitely warm-up your shoulders before attempting this routine. Now the first set of your Barbell Bench Press and Incline Barbell Bench Press is going to be a “BURN SET”. This means you’re going to bench your max weight for 8 reps, then immediately drop the weight just enough so you can get under the bar and perform 8 more reps and you will repeat this drop three times. By doing this you’re going to really put your muscular endurance to the test while recruiting more muscle fibers for maximum chest stimulation! Are you ready Nation? Let’s see those GAINS! #HTH #SHFAthlete

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Bench

  2. Barbell

  3. Dumbbells

  4. Medicine Ball

List of Exercises:

  • 6 exercises (3 supersets)

  • Rest 60 – 90 seconds between sets

  • Reps & sets will vary per exercise

Superset 1

  1. Barbell Bench Press (3 sets: 8 reps)

    Set one will be a BURN SET with 3 total drops

  2. Medicine Ball Diamond Push-Up (3 sets: 10 reps)

Superset 2

  1. Incline Barbell Bench Press (3 sets: 8 reps)

    Set one will be a BURN SET with 3 total drops

  2. Wide-Stance Push-Up (3 sets: 10 reps)

Superset 3

  1. Dip (3 sets: 15 reps)

  2. Plate Press (Dumbbells) (3 sets: 15 reps)

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • Rest 60 - 90 seconds between sets.

  • You can change the order of the exercises.

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

  • Complete 3 sets of each superset before moving to the next superset and the workout is finished once you perform the last superset.

  • This routine can be done 1 – 2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.


Hey Scott.What you recommend?Body recomposition or cut and bulk?

Scott_Herman  Edit  Delete  Close

based on what?  You didn't tell me anything about yourself to determine a goal! :/


hey Scott , i have almost 1 year in gym , but still have the same problem ( well many but this is the biggest) , and it is the Ability to resist , it is always go from 100% to 0% quick , i tried many things like what i eat before and how i need to work , but nothing work , So please can you tell what should i do ?

Scott_Herman  Edit  Delete  Close

Can you explain the problem a bit more?  I don't quite fully understand what you mean :/


Do you still recommend doing this work out with the barbell or would dumbbells

Scott_Herman  Edit  Delete  Close

If focusing only on muscle growth... go dumbbells! 


this is my fav workout! 

i love it and i'm always doing in the first day of the week


I am still sore from this routine... But the gains are worth the pain!!! #HTH