Building Round Shoulders, a Strong Chest, and Defined Triceps
Building your shoulders requires working the top, front, sides, and rear delts: Shoulder Press, Front Raises, Lateral Raises, Rear Delts
Do 2-4 sets working the top of your shoulders with 12-15 reps, then 2-3 sets of front and side delts with 12-15 reps, finishing with 2-5 sets of Rear Delts
Rear Delt Cable Pull with Rope
Strengthen your chest using your full pectoral range: Push-ups, Bench Press, Cable Flies, etc
Pick 2-3 exercises and do 10-12 repetitions.
Define your triceps, reduce under arm flab, and create a stronger look: Over Head Triceps Extension, Reverse Grip Cable Press Down, Triceps Rope Push Down, Etc.
Pick 2-3 exercises doing 12-15 and repetitions.
Over Head Triceps Extension (Single Arm)
Reverse Grip Cable Press Down
Cable Rope Push Down
Shoulders, Chest and Triceps work a lot of the same muscles. If you want to grow your chest, do chest and triceps on one day and shoulders on another day. That will give some of the shared muscles time to recover for greater growth.