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)