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Goal: Muscle Gain intermediate
Secondary TrapsForearms
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Hello everyone and welcome to “PUSH & ABS” of my CHEAT & RECOVER Program!  This workout is going to focus on Chest, Shoulders, Triceps & ABS and whether you’ve recently hit a muscle building plateau or are just looking to spark some gains, I guarantee YOU WILL BUILD MORE MUSCLE with this program than any other program online. With that being said, if you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.  

Now, if you’ve NEVER trained with a program that requires EXCESSIVE OVERLOADING please make sure you click that link first to not only ensure you fully understand the concept of CHEAT & RECOVER, but to also make sure you DO NOT INJURE YOURSELVES.  

Lastly, to maximize the muscle building potential of this program for some of these exercises you will need a spotter. However, if you don’t have one I will provide alternate exercises to maximize the “cheats” if training by yourself.

Now go warm-up to loosen up your joints and muscles to prevent possible injuries and let’s get started with the workout!

This Routine Requires:

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

List of Exercises:

                      EXERCISE                                            SETS         CHEAT           RECOVER          REST

Dumbbell Chest Press                                                 5                  8                       8                   2 min

-    Alt. Barbell Bench Press*

Barbell Overhead Press                                              5                  8                       8                   2 min

Weighted Dip                                                               5                  8                       8                   2 min

-    Alt. Powerbomb

-    Alt. Skullcrusher

SUPER SET 1 -----------------------------------------------------------------------------------------------------------------------------

Incline Dumbbell Chest Press                                     2                  8                       8                  

-    Alt. Incline Barbell Bench Press*

Dumbbell Lateral Raise                                                                    8                       8                   90 sec

SUPER SET 2 -----------------------------------------------------------------------------------------------------------------------------               

Tricep Push-Down                                                        2                  8                       8                      

Dumbbell Rear Raise                                                                        8                       8                   90 sec    

-    Alt. Reverse Dumbbell Overhead Lateral

SUPER SET 3 ----------------------------------------------------------------------------------------------------------------------------- 

Dumbbell Chest Fly                                                     2                  8                       8                  

-    Alt. Cable Chest Fly

Ab Pulldown                                                                                     12                     30                  60 sec

-    Alt. Janda Sit-Up**

SUPER SET 4 ----------------------------------------------------------------------------------------------------------------------------- 

Alternating Toe-Touch                                                 3                  0                20 per side                  

Wood Chopper                                                                                0                20 per side           60 sec                  

-    Alt. Floor Wiper

* If you have no spotter but WANT to still use dumbbells, perform the cheat reps in a power rack with the barbell and then perform the recover reps with dumbbells.

** For this exercise perform 30 reps with proper form (no cheat).

NOTE: If you perform warm-up sets of ANY EXERCISE, do not count those sets toward TOTAL WORKING SETS.

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.

What are recover reps?
Scott_Herman  Edit  Delete  Close

@harwood31 reps of the same exercise, but with lighter weight and proper form going through a full range of motion. With the cheat reps, you use momentum (or cheat) during the concentric portion and then overload on the negative (eccentric). With the recover reps, there is no cheating - lower the weight and go through full ROM perfectly!


Maybe a dumb question, but you perform the 8 cheat reps, then 8 recovery reps, rest 2 mins and then again 8 cheat and 8 recovery, and so on right?


Tried this program for the first time today. Did it alone so things definitely took a little longer then I hoped but the workout is super intense (maybe I pushed myself a little too hard). Got to the incline bench pressed and almost passed out on a cheat rep and had to call it for a few hours. Never had anything like this ever happened and I'm so sore already. Can't wait to keep on trying this out

Scott_Herman  Edit  Delete  Close

@24kalchemist it's definitely intense, it's good if you pushed yourself extra hard! That's what it's all about! Nearly passing out isn't ideal haha, but you should get used to it as you progress through the program. Just make sure you're eating more food to go along with the harder sessions and drinking plenty of water!

Hey I was thinking of starting this program just wondering if you have advice on how to do cheat reps without injuring yourself
Scott_Herman  Edit  Delete  Close

@johnloewen it's best if you've been lifting for a little while first, so you know how to handle the heavier weights. ALWAYS make sure you warm-up thoroughly - whatever you think you need to do for a warm-up, maybe do a little bit extra just to be on the safe side. Other than that, focus on NOT putting your body in a compromised position when cheating the concentrics - for example that means NOT getting excessive arches in your back and NOT lifting with your back during pulling movements. Even though you are cheating, you should still be choosing weight you can handle. If you can only just bench 225lbs for example, don't jump up to 405lbs when doing cheat reps. Just be smart about it 😊


Hi Scott, I don't see a link explaining the C&R method ("If you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.")  Is that still available?

Scott_Herman  Edit  Delete  Close

@omerfly If anything, you should lower the weight as you go through the sets. You shouldn't be able to increase it - if you can increase the weight, you're not lifting heavy enough. If you can use the same weight for all of your sets this week, increase the weight you use next week!

omerfly  Edit  Delete  Close

@scott_herman I have question from the above video of biceps.....

Do i need to change weight (increase) in all 5 sets OR i will use same weight of dumbbell in all 5 sets ????

Pls rly me......

Scott_Herman  Edit  Delete  Close

@mtoomey79 I haven't uploaded the video yet. I'm going to release it when the app launches 😊 


Hey scott, just came out of a 3 week layoff from the gym due to some problems, i have noticed some kind of weight loss, how should i get back, like what workout should i do? Thanks in advance!! 

Scott_Herman  Edit  Delete  Close

@panosft Yeah you will man! Muscle memory is a wonderful thing 😊 

Panosft  Edit  Delete  Close

@scott_herman thank you very much man, i missed the gym too, hope i will get the weight i lost back again fast!! 

Scott_Herman  Edit  Delete  Close

@panosft Sorry to hear that man. At least you are back now. Just work your way back slowly. Maybe take 1-2 weeks to just go through the MONTH 1 schedule without the cheat reps, and slowly get your diet back on track. Then you can go back to the regular program!


Please I need to know what program to be doing. When can I get session with you?

Scott_Herman  Edit  Delete  Close

@christstillsaves ok sounds awesome.  You can either do one-on-one with me here: or hit up the @forums!


Hey scott, been using my own push, pull, legs routine for a while now based on information from your videos etc. Do you think I'd be able to jump straight into cheat and recover on Sunday when I planned to start it? I have been lifting now consistently for almost a year with the exception of breaks for holidays. Thanks!

Scott_Herman  Edit  Delete  Close

@andrew0902 So glad you enjoyed your first taste of the program man! I would stick with what you're doing and overloading with the dumbbells like that, try to go as heavy as you can. But, the other option is to just turn it into a drop set if that's your better option for you - do a heavy set first as the cheat, then just drop it down to lighter weight for the recover.

Andrew0902  Edit  Delete  Close

@scott_herman I managed to survive the cheat reps but it was by far the most challenging routine i have ever done! Awesome! 

Only thing i need to ask you about is that I don't have a consistent workout partner and I tried to do incline bench today by myself but the racks were too wide to re-rack the bar after each cheat rep. I managed to improvise by using Dumbells and resetting after each slow negative but it didn't feel like I was overloading to my max because resetting each rep is obviously tiring. Any other alternative you could think of if I am riding solo? or should i just gut up and push it extra hard with the Dumbells? Thanks Scott 

Scott_Herman  Edit  Delete  Close

@andrew0902 Yeah man you are probably ready now that you've been training for a year! But if you think the cheat reps might still be a little intense, start MONTH 1 without the cheat reps for the first couple of weeks at least, and then start the program proper after that.


Where is this explaination video that is mentioned at the beginning? Am i blind? 

Scott_Herman  Edit  Delete  Close

@earthquake The explanation video will be uploaded once the app launches 😊