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