Chest workouts
- Bench press
- Landmine press
- Flat db chest press
- Machine Fly
- Incline bench press
- Dips
- Cable Flys
- Incline db chest press
- Diamond pushups
- Close grip bench press
- Close grip incline bench press
- Machine chest press
- Wide grip bench press
Shoulder workouts
- Standing overhead press
- Arnold press
- Db shoulder press
- Db lateral raises
Tricep workouts
- Db french curl
- Straight bar push down
- Rope extensions
- Ezbar skullcrushers
- Db skullcrushers
- Db tricep kickbacks
- (Single arm) Cable tricep extension
- Bench dips
Googling any of the exercises listed above will show you the exercise and how to perform them.
Example exercises for chest, shoulders, & triceps split
| Exercise | Body part | Sets | Reps |
|---|---|---|---|
| Bench press | Chest | 4 | 8-12 |
| Incline db chest press | Chest | 4 | 8-12 |
| Dips | Chest | 4 | 8-12 |
| Standing overhead press | Shoulder | 4 | 8-12 |
| Arnold Press | Shoulder | 4 | 8-12 |
| Db lateral raises | Shoulder | 4 | 8-12 |
| Ezbar skullcrushers | Tricep | 4 | 8-12 |
| Rope extensions | Tricep | 4 | 8-12 |
| Db french curl | Tricep | 4 | 8-12 |
