Back and Shoulders

12-15 reps of each exercise
3 sets of each Super or Giant Set

Giant Set #1
Lawnmower/ Standing One Arm Row - in a lunge position, leaning on the front leg, palm faces your opp leg, row the weight up towards you lower rib cage as you rotate your torso slightly at the top - heavy weight
Lying Pullover - lying down holding the weight directly above your chest, elbows slightly bent, slowly lower the weight  behind your head as far as you can keeping your arms as straight as you can, slowly pull it back over your chest - one heavy weight
Standing Overhead Shoulder Press - palms face forward, start the weights just above your shoulders, push overhead - medium weight


Giant Set #2
Bent Over Reverse Fly - standing, tip at the hip as parallel to the floor as you can - keep a flat back - palms face eachother, bring them out to the sides as far back as you can - light to medium weight
Standing Side Raise - weights by your sides, palms face your body, lift weights with almost straight arms to shoulder height - light weight
Hammer Grip Front Raise - weights by your sides, palms face your body, lift the weights straight out in front to shoulder height - light weight


SuperSet #3

Upright Row - standing, holding weights in front of thighs, palms face your body - pull weights up your body to underneath your chin, leading with your elbows - medium weight
T, Y and I - this is a combination of 3 moves - hold weights by your side - (1) perform 1 side raise for a 'T' then return them back down (2) bring the weights up and out as if you were making a 'Y' and then return them back down (3) bring the weights straight in front and then directly overhead to make an 'I' - light weight

Chest and Arms

12-15 reps of each exercise
3 sets of each Super or Giant Set

Giant Set #1
Lying Chest Presses - palms face forward the entire time - heavy weight
Lying Chest Fly - palms face eachother, keep a slight bend in your elbows - medium weight
Elevated PushUps - feet on your bench


Giant Set #2
Standing double arm DB Curl - palms face up the entire movement - medium weight
Standing behind the head DB Tricep Extension - hold one weight over your head keeping your elbows tight by your head, slowly drop the weight behind your head and pull it back up - one heavy weight
Bench Tricep Dips -  bent knee, straight leg, or elevated legs


Giant Set #3
Seated double arm DB Hammer Curl - palms face each other the entire movement - medium weight
Lying DB Tricep Extension/Skullcrushers - lying down, hold your dbs directly over your shoulders, palms facing eachother, slowly lower the weight to either side of your head and then push them back to start - medium weight
Standing high DB curls -  extend arms out - elbows in line with shoulders, parallel to floor, curl dbs towards ears - light to medium weight

Arms and Shoulders

12 to 15 reps of each exercise 
3 sets of each Super/Giant Set 

Giant set #1 - Biceps 
Alternating DB Curl - start with palms facing eachother, as you  curl the db up, turn your palm to face your body
Wide Double Arm DB Curl - start with your palms turn out and curl dbs up towards your shoulders
Seated Concentration Curl - one arm at a time

Super set #2 - Triceps
Bench Dips - hands on bench about shoulder distance wide, fingers facing forward, bum just off the bench, bend at the elbows and drop body down until elbows are at a right angle. To increase the challenge - straighten or elevate legs)
Lying Tricep Extension/Press Combo - Lie on bench hold dbs straight over your shoulders.  Perform 1 tricep extension - bending your elbows and bringing the dbs to either side of your head - return to start position.  Then, keeping your elbows as close to your side as you can, bring your arms down so the dbs are on either side of the bottom of your rib cage - push back up - THAT IS ONE REP.

Giant set #3 - Shoulders
Alternating Overhead Press - start with dbs up by your ears, elbows bent at right angle, alternate pressing one db overhead at a time
Bent Arm Side Raise to Front Push - start with arms by your side, elbows bent at right angle.  Lift arms up, keeping them bent, to a side raise to shoulder height, then push the dbs forward.  Reverse the movements back down.
Around the World - (lighten the weight for this exercise) - start standing with hands by your side, palms facing forward.  Keeping your arms as straight as possible, lift your arms out and up to meet the dbs overhead - making a 1/2 circle with each arm - keeping your palms facing forward the whole time.

Back and Chest

12 to 15 reps of each exercise
3 sets of each Superset/Giant Set


Superset #1
Lying Chest Press with Rotation - perform a standard chest press with dbs but as you bring the weights back up over your chest, turn your palms in so your pinkies come together
Standing Double Arm Bent Over Row - palms facing eachother - make sure you keep your back flat as you tip forward - row to your lower rib cage

Superset #2
Lying Chest Fly - palms face eachother, slight bend in the elbows - open as wide as you can but DO NOT DROP YOUR ELBOWS BELOW YOUR SHOULDERS - squeeze your chest to bring the weights back up
Standing Double Arm Bent Over Row - palms facing back - brings arms out wider as you row


Giant Set #3
Standing Double Arm Bent Over Row - palms forward
Pushups (knees, toes, or elevated)
Lying DB Pullover - either hold two dbs together or choose a heavier weight

Back and Biceps Split

This workout can be done at the gym or at home - you can use a bench or stability ball for the lying exercises.

Superset #1

Bent Over Double Arm Row - tip from the hip - arms hang down, palms face each other - row the weights to your sides (lower rib cage) - SQUEEZE YOUR SHOULDER BLADES TOGETHER!!!

Lying Pullover - (one or two weights) lie down - arms straight over your chest - keep your arms straight as you drop them behind your head

Superset #2

Standing Alternating Biceps Curl - Curl one weight up at a time - start with your palms facing your body - at the top of the curl turn the weight so your palm faces your shoulder

Standing 21s - 7 reps of a bottom half curl, 7 reps of a top half curl and then 7 reps of a complete full range curl

Superset #3

Double Arm Bent Over Row - reverse grip - tip from the hip - arms hang down - palms face back - row the weights up and out as your elbows come in line with your shoulders (like a scarecrow)

Seated Concentration Curl - Sit down and hang one of your arms against your inner thigh (your elbow should be on the inside of your thigh) - curl the weight all the way up

Chest, Triceps and Shoulders Split

This workout can be done at the gym or at home - you can use a bench or stability ball for the lying exercises.

3 sets of each Superset/Giant set (do both exercises back to back)

Choose a weight that you can just complete 12 reps - you should need to put the weight down after your 12th rep

Superset #1

Lying Chest Press

Lying Chest Fly

Superset #2

Push Up (feet on floor or elevated)

Standing Chest Scoop - hands by your sides, palms face up - slight bend in your elbows, scoop weights up to meet together in line with your upper chest

Giant Set #3

Lying Tricep Extension (skull crushers) - arms are an extension of your shoulders, bend at the elbows to bring the weights to either side of your head - return to full extension

Standing Behind the Head Extension (keep elbows as close to your head as you can)

Bent Over Double Arm Kickback - bend forward and keep a flat back, elbows high and tight by your sides.  Kick your hands back until full extension in the elbow and return back to your sides

Giant Set #4

Standing Overhead Press (palms face forward)

Front Raise (palms face down)

Side Raise (palms face your body)