Attack Your Bingo Wings!!

I do this chest, shoulder and tricep workout once a week on my light day.  I'm pretty chuffed with the routine so wanted to share.  I started with the routine in the muscle and fitness article then modified it to include rear delts, removed the trap work and increased the tricep exercises.  I've embedded links to video demonstrations.  Its designed to burn your muscles so if it starts to burn on rep 8 (ish) fantatsic that means it working - its true that old saying "chase the burn"!!

3 sets of each!

Chest
Warm up: 10 push ups, if you can't do full push ups get on your knees, the closer you bring you knees to your chest the easier it will be.
15 x Incline bench dumbell chest fly superset with 15 x dumbell chest press
15 x Cable cross over

Shoulders
No warm up required because your shoulders & tricpes will already have been engaged and working during your chest exercises.
15 x Lateral raises superset with 15 x dumbell shoulder press
You can sit down or stand up to do these exercises - or alternate between sessions.  I like to stand up on a bosu ball.
15 x Lying rear delt dumbell raise

Triceps
15 x Cable tricep push down superset 15 x french press
15 x Tricep dips
Tip:  the closer your legs are to your body the easier it is so challenge yourself by putting your feet out in front of you as far as you can manage or raise your feet by placing them onto a bench.

There's nothing fancy here and I find it a really effective workout for fatiguing these muscle groups.  This routine also comes highly recommended by Trev Dog so its not just for the ladies!

If you don't usually do this type of thing why should you give up precious time out of your cardio routine?  I'll tell you why my dear ladies.

Chest - boobies are fat and glands but by improving the tone of the muscle that sits under your boobs it will help keep the girls as perky as possible.

Shoulders - personally I reckon sexy shapely shoulders look fantastic on everyone!  Especially girls, if you're more pear shaped they balance your hips out, if you're an apple then it will create lines for your vests and sexy strappy dresses to hang off, and if your athletic like me - long torso, narrow hips, then is accentuates what god gave you already :-)

Triceps = two words..... BINGO .... WINGS!!! 
Love

x