so i was training a client earlier and i always like to give my clients options, i told him we were going for chest shoulders and triceps, and asked which body part looks or is weakest?

so rather then going for the standard order of chest, shoulders and triceps that you see in muscle magazines we went for chest, triceps and shoulders

lets share the routine, conceptually you can change the order of your programme tailored to your goals, heres an example just to get you thinking, if you want something tailored made head over to my studio in london, sw1 for the best personal training you’ll ever experience

so without delay, here goes

chest, start with an incline to get the best of the upper chest which is the hardest part to reach
and then follow up with and flat bench press

after doing 8-12 sets the chest should be absolutely blasted or your not working hard enough, onward and upwards and over to the triceps

start with dumbbell skull crushers to really get the arms pumping
then overhead tricep extensions, to pump the arm individually and get some core and spinal rotation in them, this feels good
then dumbbell triceps kickback, but to engage the arm you lock the arm out so that there is no elbow bend, this absolutely kills the tricep, strengthens it, lengthens it and pumps it up

for the shoulders you have to consider that they have been exhausted by all the chest, upper chest and tricep work so don’t expect personal bests on this lift, and do expect some serious muscle burning, firming and maybe a little screaming in as muscles will grow

standing barbell military press

so heres the programme

incline bench press 4 sets x 12 reps
bench press 4 sets x 12 reps

dumbbell skullcrushers x 4 sets x 12 reps
overhead tricep extensions 4 sets x 10 reps
dumbbell kickback x 4 sets x 1 reps pausing at the lockout
narrow grip bench press x 4 sets x 1-6 reps for sheer strength of the tricep

standing military press x 4 sets x 12 reps

this workout will get your triceps screaming, the t shirt muscles will be filling, and you will feel pumped

healthy trainings

Adam