Members Routines


Goal: Total Body intermediate
Equipment TimerDumbbell
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Upper Body 1 is a full 20-minute dumbbell interval style workout designed to build muscle and shred fat.  The goal here is to perform as many reps as you can for 30 seconds per exercise.  Do your best to keep up with me in REAL TIME and push yourself to the limit!  If you have multiple pairs of dumbbells, keep them handy so you can make the workout even more intense!  Try to keep track of your reps on every exercise so you can keep trying to beat your own score every time you do this workout!

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

This Routine Requires: 

  1. Timer
  2. Dumbbells

List of Exercises:

  • 30 seconds AMRAP (As Many Reps As Possible) per exercise
  • Rest 30 seconds between exercises and rounds

Rounds 1 & 3: 

  1. Alternating In & Out Push-Up
  2. Renegade Row
  3. Laying T-Extension
  4. Overhead Tricep Extension
  5. Alternating Shoulder Press

Rounds 2 & 4:

  1. Alternating Curl
  2. Laying Fly
  3. Bent-Over Row (Palms-Up)
  4. Lateral Raise
  5. Upright Row

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.


Happy news. With the APP on a MXQ android media player the APP is HORIZONTALLY  FULL SCREEN 😆😀😆😁

On all tv's 

Viewing the workouts on TV rather than tablet and phone. This makes the workout much intense. 

Glad the app displays videos standard in big size. The size is almost full schreen. Check it in the picture of the UPPER BODY 1-# SHREDCHALLENGE  this  "only video without full screen function on the APP and website"

All video with actual working full screen function buttons give the entire tv screen with the workout video.

So get the a andriod media box and enjoy the app in horizontal full screen 

Scott_Herman  Edit  Delete  Close

@arjan glad you've got the video full screen now man! Close enough at least haha! Hope you've been crushing those home workouts!

Hi scott Can i do them Three rounds. Means 30 min.? And will we soon watch the second part? Means. 4.5.6 upper and lower and abs
Scott_Herman  Edit  Delete  Close

@raed1 well there are four rounds total my bro! Or do you mean you'll do six rounds total and three rounds each? And there are only three months of different workouts at the moment, maybe I could look at adding more in the future, or just a different program altogether!

I have a question, how come this isn’t free? I don’t have a lot of money and I really want to get fitter for my girl and for my health. Sorry for complaining!
Scott_Herman  Edit  Delete  Close

@josh_and_liv well my friend, I have loads of free content as it is already. The programs are my service to you, like me training you and generally you do have to pay for services, right? Did you walk into your local gym and ask them why their memberships aren't free because you don't have a lot of money and you and your girl just want to get fitter and healthier? I doubt it right, because they are offering you a service which you pay for.

Also, you get access to EVERY program on the site PLUS a fully functional meal plan app and compared to most other programs out there, this is relatively inexpensive. But like I say, I have loads of free content anyway via articles here on the site / app and videos on YouTube. Not to mention my Guaranteed Gains program which is 100% free!

Tylerthereporter  Edit  Delete  Close
If you aren’t following his YouTube channel: Scotthermanfitness you need to! The programs are diligently structured to help people a little more in-depth with specialized routines along with meal planning and personal responses from Scott himself. With money being an obstacle, I’d suggest getting some great education from his free YouTube platform and structure out some good routines. Traine hard and Train smart! Hope this helps!

wauw this is awesome ill start monday hahaha  need build gym few more days


 😎😞 😞 😞 

upperbody 1 video 

Scott_Herman  Edit  Delete  Close

@arjan yeah I have been posting more home workouts over the last week or two! Making sure you have some variety with just bodyweight stuff you can do at home! And thanks for the info with the full screen button. I'll check the YouTube video / link!

Arjan  Edit  Delete  Close

@scott_herman hahaha ive found great videos on YouTube with you doing awesome real time workouts. Befit. So happy with it. I'll save those on a harddisk so i can enjoy those scott herman workouts on demand.

Ive been hoping for more of your real time workouts videos to have a variety. Keep the muscle at it in manny different ways. 

Awesome when you can make more real time workout videos poolside of your own pool and in your own home gym.

Glad to be a gold memberthe full schreen problem on the schredd challenge UPPER BODY 1its a problem with the link to the youtube video.

It's something wrong in the youtube script of the link.

Nothing wrong on your website . Its the link Sctipt from the youtube link.

Delete the current link and make new linkt to your youtube video.

So the problem is in the youtube link from youtube . The youtube people should fix the link script. This is few weeks to request and get solved. Fasted way is to remove the video link from the website and place a new linknin the website so it will have all functionality 

Arjan  Edit  Delete  Close

@scott_herman nope this button isnt on my screen when i tap on the video. On my screen using the MS Website there is the usual youtube video screen. Logically because on your MS Website its a video link to your youtube video. 


Starting tomorrow!!!! Really excited. I'm not gonna stop for the next 3 months and beyond. No excuses, no "I'll start it next Monday". I'm putting 200% into my meal prep and workout!💪

Scott_Herman  Edit  Delete  Close

@dylanjacob hell yeah Dylan! That's exactly the attitude you should have! 3 months and beyond of non-stop GAINS!


Scott I love the exercises, they light up my muscles like the 4th of July! My only concern is that with the laying fly’s my shoulder has come out of socket! (Previous injury has caused easy joint separation) does a cable machine, pulling out and across the chest do the same? Or is there another alternative?

Scott_Herman  Edit  Delete  Close

@tylerthereporter that's what I like to hear! No excuses, just results! Keep hitting it hard my bro!

Tylerthereporter  Edit  Delete  Close

@scott_herman  The routines are great and easy to understand, I will say I’ve only been doing the full workouts for a couple weeks and I can already feel an improvement, muscles I haven’t activated are lighting up especially with the lower routines. I’m positive after a couple months I’ll have even greater results. My only setback is some of the limited equipment I have, but I’ve been making it work one way or another!

Scott_Herman  Edit  Delete  Close

@tylerthereporter oh great!!  How have you been enjoying the Guaranteed Gains workouts?

Im just curious if this just money grab I don’t mean any disrespect it’s just I been scammed before
Scott_Herman  Edit  Delete  Close

@tylercorbeil93 it's not a money grab bro. You should know that's not how I roll 😊 You get your money's worth and more as a platinum member! Access to ALL programs plus a custom meal planner! Gains all day!

Hi Scott, I really love this workout and was wondering if you could make something similar with just bodyweight exercises
Scott_Herman  Edit  Delete  Close

@jfowler well you can actually do this with only bodyweight as well, just don't use the dumbbells for the exercises! But you can also try this program which is literally only bodyweight! 

Hey Scott i rrally appreciate what you do, so i wanted to ask what is the best workout routine for someone like me who was obese at 320lbs now I’m at 220 but I never got involved with weights in my entire life where do u think I should start?
Scott_Herman  Edit  Delete  Close

@ernieg77 hey Ernie sorry for the late message, didn't get a notification for this! Congrats on losing 100lbs man! So proud of you! Honestly you could go with either this home program or the PPL program. If you want to continue losing weight but start to focus on building some muscle too, then PPL for sure. But if you still want to primarily focus on only fat loss, the home program will be good for you!

Hey Scott, I’m having some difficulty with the laying t lateral exercise. I can’t seem to get my chest high enough off the floor, is it ok to maybe use a pillow or my foam roller to get more distance from the floor to carry out the exercise? I’m currently doing it put with out weights
Scott_Herman  Edit  Delete  Close

@jasonk446 if you need to initially, yes you can use something to raise yourself up a bit. But don't always rely on it. Work on building up that strength to do it without the supporting item!