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