Members Routines

PUSH-A: CHEST, TRICEPS, SHOULDERS & ABS #SHREDCHALLENGE

intermediate
Goal: Muscle Gain intermediate
Secondary N/A
26
Rate This Routine
4.5
Downloadable Resources Routine Exercises Calendar

Today we are going to be focusing on Chest, Triceps, Shoulders & Abs. To begin, you are going to work on increasing your bench press strength and then go right into the high volume portion of the workout to focus on building muscle. It is IMPERATIVE that you follow these rest periods perfectly. The short rest periods are going to be vital to keeping the intensity high throughout the entire routine. Be sure to drink lots of water and give every set EVERYTHING you’ve got!


The SHREDDED 12 Week Transformation Challenge has BEGUN!


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                Rep Goal              Rest

Barbell Bench Press                                  5                  7, 7, 6, 4, 3            2 - 3 min

Barbell Bench Press AMRAP                     1                     20 - 30


Seated Dumbbell Shoulder Press             4                      8 to 10              60 sec.

Dumbbell Skull Crusher                             4                      8 to 10              60 sec.

Low-To-High Cable Fly                               5                      8 to 10              30 sec.

V-Bar Pushdown (or rope)                          5                      8 to 10              30 sec.

Incline Dumbbell Rear Fly                          5                      8 to 10              30 sec.


Ab Pulldown                                                5                        30                  30 sec.

Deep Crunch / Decline Crunch                  5                        20                  30 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.

Davies12
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Hi Scott do you have a alternatieve for the incline dumbbell rear fly?
letsgetfit34
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im skinny fat.. which work out plan to follow? and how many calories/carbs/protein to eat.. im about 30% body fat.. super chicken legs and big beautiful round tummy.. so confused!

Scott_Herman  Edit  Delete  Close

@letsgetfit34 the PPL program will be a good fit for you man! The HIIT routines will help you get rid of some of that fat while you're still building muscle! I'd start by eating at maintenance calories then slowly work into a small surplus. Have you used the calculator on the @mealplan page? http://www.muscularstrength.com/mealplan

Mitsubishi5104
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Scott,

On the barbell bench press. Is it 7, reps  7reps, 6 reps, 5 reps, 3 reps, as set number 1then repeat?

Scott_Herman  Edit  Delete  Close

@mitsubishi5104 hey man! It works like this - Set 1: 7 reps, Set 2: 7 reps, Set 3: 6 reps, Set 4: 4 reps, Set 5: 3 reps

Mitsubishi5104
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Scott,

On the barbell bench press. Is it 7, reps  7reps, 6 reps, 5 reps, 3 reps, as set number 1then repeat?

Scott_Herman  Edit  Delete  Close

@mitsubishi5104 hey man! It works like this - Set 1: 7 reps, Set 2: 7 reps, Set 3: 6 reps, Set 4: 4 reps, Set 5: 3 reps

Dragonborn
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Hey Scott, is it possible to replace Low-To-High Cable Fly with resistance band ?

Scott_Herman  Edit  Delete  Close

@dragonborn you sure can!  just make sure you get the right resistance!

Ali_Nasrallah
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Hey scottShould i end this workout with cardio? If yes how much time? I usually workout for 2 hours between warm up, main exercises, and cardioAnd to maximize my gains i want to increase calorie intake, i m currently on 900 calories a day, how can i increase it properly so that i don t gain fat and only add muscle and bulk?
Scott_Herman  Edit  Delete  Close

@ali_nasrallah hey Ali! If you're looking for muscle gain, you probably don't need extra cardio at this point. Especially if you're only getting 900 calories as it is. Stick with the HIIT routines in the program and focus on boosting calories. There are lots of different foods you can use to increase that intake man! Have you started using the @mealplan app? You can look through some good options there! Or check this out! https://muscularstrength.com/article/Healthy-Shopping-List-For-Life 

Gideon_oyuko
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Hi Scott, I want to do your bodyweight program but it seems it dosent work, big fan of yours Scott.
Scott_Herman  Edit  Delete  Close

@gideon_oyuko hey Gideon! You need to be a platinum member to access that program my friend!

shaunlim19
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Hey Scott, I would like to ask regarding your push pull legs program. For month 1, I will only work every muscle group once per week, which in my opinion, is too little to enable optimum growth. I am currently doing full body workout 3 times per week so when i switch, do I go to month 1 or month 2? Also, the number of sets in each workout is way too high, making it too time consuming. How would you suggest I can alter it such that it suits my need to complete within 1hour ish? Lastly, I realised that your workout incorporates both 30 and 60 sec rest peiod for muscle hypertrophy. May I know what is the difference and purpose of it? Thanks for your time and looking forward to your reply!👍💪
Scott_Herman  Edit  Delete  Close

@shaunlim19 nice man! You can post a photo in the @forum, platinum+ is best as that's what gets most of my attention. Though I do offer online one on one coaching as well if you're interested? We can have regular calls / check-ins to check your progress and make any changes to your diet / program etc. to keep you on track!

shaunlim19  Edit  Delete  Close

@scott_herman Alright thanks a lot! Will do according to what you advise me👍


I have that meal plan under control. I am consuming food that is healthy and cut down on those sugary food n drinks as well as food that has trans/saturated fats in them.


Also, how do I show my progress to you so that you can give me advice based on how I progressed?

Thanks


Scott_Herman  Edit  Delete  Close

@shaunlim19 awesome! I'll have a look at your @forum post soon! Excited to see what gains you can make man, just make sure you have that @mealplan under control as well!

TeemuParviainen
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Hi Scott. I'm about to start this program. I feel like there is a lot more sets (4 to 5 sets) and I think that is a lot. Also some of the next routines in this program have a lot of exercises (even 10!). I thought doing so many exercise a day wont let you recover enough. I'm more used to programs that has more like 6 different exercise with set range of 3-4 with 8-10 reps. What is your take on this? Why is it better to do so much work and pick this program? 

Scott_Herman  Edit  Delete  Close

@teemuparviainen my pleasure! Look forward to hearing how you go with the program!

TeemuParviainen  Edit  Delete  Close

@scott_herman I will give it a go next week. Thanks for your answer!

Scott_Herman  Edit  Delete  Close

@teemuparviainen all sets are not created equal.  What I mean is that the first 4 exercises are deigned to be the most intense.  Meaning you will be lifting the heaviest.  The last few exercises are more about volume, that's why the rest periods are so low (30 seconds).  You can't always just look at whats on paper to determine the effectiveness of a routine or how it will "feel".  I suggest you give it a go for 2 - 3 weeks.  Let your body adjust and then we can chat again about how you feel.  Have you tried the routine yet?

salschillaci
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 Hey Scott - With a lot of us still not able to access gyms, any recommendations on how to alter the program for those with just a bench and adjustable dumbbells? I feel like I can do most of the exercises in PPL, but wondering how much of a set back it is not being able to hit the three big lifts heavily. I checked out the PPL just bodyweight, but wanted to step it up a bit given I have some equipment. Thanks again for everything man, your videos have been a gainsaver during these times.

Scott_Herman  Edit  Delete  Close

@salschillaci if you can't go as heavy, one thing you can do is implement tempo training - slow your reps down to a 3 or even 4 second negative, that will make the lighter weight seem heavy! And if you need any help with exercise alternatives, just post on the routine you need a replacement exercise for and I'll give you some ideas!