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Hey, I'm Chris Gabriel. I want to tell you guys about my workout. My first day I

usually do chest and triceps. They both, you know, when you do your chest you're

also working your triceps, so that's a great muscle group to work together. I

usually start with all my bench presses and free weights for my chest, then I

move on to things like flies, which helps with your definition a lot. When I finish

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up chest, I move to a lot of triceps with free weights first, and then I also work

on the definition for the tricep with a lot of cable exercises. The free weights

are great for building mass in the triceps. The cables are what cuts it up.

Day two is back and biceps. I start with my back first, usually heavy deadlifts,

barbell rows, and then I move on to lat pulldowns, which is great for separation

in the back. And then biceps after that, dumbbell curls, barbell curls, biceps. It's

really important to work them through the full range of motion and hit

dumbbells and barbell. Barbell will give you some thickness, dumbbell will give you

separation, and then on to cable exercises, because it gives you good

resistance all the way through the movement. And then I usually finish them

off with a concentration curl, which is elbow on your knee and curl like that.

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