Member Routine


Goal: Muscle Gain intermediate
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Downloadable Resources Routine Exercises Calendar


Get ready to blast your CHEST, TRICEPS & ABS! This is the first workout in your 8 WEEK SUMMER SHRED and it is geared toward BUILDING MUSCLE! This workout combines high volume with my own personal creation BURN SETS! Burn sets will help you rip and tear more muscle fibers per set than ever before to ensure you are always taking your training to the next level! They also help “pre-exhaust” whatever muscle group you are targeting making the following exercises more intense as well. So make sure you give every set everything you’ve got!


CLICK HERE to see all the routines in this program!

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

This Routine Requires:

  1. Bench
  2. Cables
  3. Barbell
  4. Dumbbells

List of Exercises:

                  EXERCISE                         Sets      Burns     Rep Goal           Rest


Dumbbell Bench Press                         3            3            8 to 10            60 sec.

Reverse-Grip Barbell Bench Press      3             3            8 to 10            60 sec.

Low-To-High Cable Fly                         3             3            8 to 10            60 sec.


Skullcrusher                                          3             2            8 to 10            60 sec.

Tricep Push-Down                                3             2            8 to 10            30 sec.

Tricep Pull-Down                                   3            2            8 to 10             30 sec.


Ab Pulldown                                         4             2            12 to 15            60 sec.

Alternating Toe-Touch                          4            0         20 per side        60 sec.

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

*BURN SET: The number of “BURNS” determines how many times you complete the desired rep range within 1 set.  For example, Dumbbell Chest Press (3 Burns).  Complete 10 reps with as much weight as you can, lower the weight, complete 10 reps with as much weight as you can, lower the weight, complete 10 reps with as much weight as you can THEN rest 60 seconds.  There is no rest between burns.

Hey Mr Herman, just downloaded the app today. Will I pay for using the app?
Scott_Herman  Edit  Delete  Close

@sabelo you're a GOLD member, so no. If you upgrade to PLATINUM, that is the paid version of the app 😊



Hi Scott, so basically I do normal 3 set of 8 reps of dumbbell bench press then start my 3 burning set?
Scott_Herman  Edit  Delete  Close

@jasonwinsmith no. You do 3 burns per set. So for your first set of dumbbell bench press, you would start with say 100lbs and do 8 reps. Then drop to say 75lbs and do 8 reps. Then drop to 50lbs and do 8 reps. That completes 1 SET. You then do that twice more. So it ends up being more like 9 sets total. Make sense?


Hi Scott, recently started your 5 day split program, its nice, very challenging. Could you suggest more advanced version for Alternating Toe-Touch, seems to easy without any weights ? 

Scott_Herman  Edit  Delete  Close

@telezypher the obvious answer is often the right answer 😅 My pleasure!

telezypher  Edit  Delete  Close

@scott_herman  Kinda obvious 😂 , will try, thanks man! 

Scott_Herman  Edit  Delete  Close

@telezypher that's easy man, just add some weights to make it harder then, if you have access to them which I'm guessing you do 😁


What's a good alternative to the Alternating Toe-Touch?

whoaitssyed  Edit  Delete  Close

@scott_herman I completely forgot I asked this question! It's alright I figured it out. I couldn't do them at first because my back got injured in a car accident in September. I've been following the program for 4 weeks now and the results have been amazing so far. I've made gains and my back feels so much better and stronger. Thank you!!!!!!! 

Scott_Herman  Edit  Delete  Close

@whoaitssyed could you just do a regular v-up instead? I'm guessing you want an alternative because you can't do the Alternating Toe-Touch yet?


Hi Scott
Could you advise any alternative workout for Low-To-High Cable Fly  ?

Scott_Herman  Edit  Delete  Close

@alexsh47 perfect, go with that incline dumbbell fly then! My pleasure 😁 

AlexSh47  Edit  Delete  Close

@scott_herman HI, Yes, I have an incline bench, Thanks. You are the best, 

Scott_Herman  Edit  Delete  Close

@alexsh47 OK great! Do you have an incline bench? If you do, do incline dumbbell flys instead!


What would I lose to swap the Low-to-High Cable Fly with the Dumbbell Bench Fly? Are these exercises alternatives for each other? I am considering it because I can feel the best work in the DB bench fly and can also hit higher weights. I do not want to lose any muscle building opportunities though. I am currently doing the 12 week Summer Shred. My goal is building muscle. Thoughts?

Scott_Herman  Edit  Delete  Close

@lzsecured the benefit with the Low-To-High cable fly is to hit your upper chest a bit more. If you wanted to substitute it for a dumbbell fly, make it a dumbbell fly on an incline bench!


Hey Scott is their an exercise I which I can substitute for reverse grip barbell bench press? I am still recovering from my weightlifter's shoulder injury. Appreciate your inputs.

Scott_Herman  Edit  Delete  Close

@prince_abhishek well, the best alternative besides the reverse-grip bench press would just be a regular incline bench press. But if you're coming back from a shoulder injury, that might not be best. Try a kneeling landmine press to hit your upper chest in the meantime instead!


If I feel the burn in my shoulders rather than my chest during the first three exercises is that because my shoulders are weak or because I'm doing the movements wrong?  Also, during the skull crushers I feel my right arm favoring my left (probably due to previous injuries) should I switch to dumbbells?  

Scott_Herman  Edit  Delete  Close

@jacobjorgensen it could be a bit of both, but it's probably mainly that your form is slightly off. You might not be retracting your shoulder blades / scapula enough or properly. Make sure those shoulders are packed and stay packed while you're pressing and doing the flys. Yes you can switch to dumbbells if you notice you're working your right side more with the barbell / E-Z bar. Just make sure you let your weaker left side dictate how much weight you use (even if that same weight feels light / easy for your right arm).


Hi Scott , i’m new from Italy here, First of all congrats for your amazing work that u shared with us,and second    i’ve a question for you, can i split one group at day ? Because i’ve only 35 minutes for workout every day . Can i split 

1 day chest 

2 day Back 

3 day qua and  glutes

4 day tricep and biceps

5 day shoulder and hamstrings

6 day abs

7 rest 

I dunno if it’s good do u have Any suggestion to do good job in 35 min time master? Thank you in adv for help 

Emax  Edit  Delete  Close

@scott_herman thank thank thank  you very much, also for your fast reply , i appreciate it. 

Scott_Herman  Edit  Delete  Close

@emax you could do that! It would cut down your time if you split up this program a bit more. It just means that with your abs, for example, you won't get as much frequency. And once you get into months 2 and 3 you also won't be getting as much frequency. But you have to do what works with your schedule so if that means splitting things up, that's what you have to do! You can also do supersets to save on time!