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)