The Complete Chest Builder

If you are looking to Strength and build your chest with an added kick of strengthening your back and shoulders………….TRY THIS!

Complete one full circuit of these exercises before resting a minute and then go around a total of 3 sets.


Warm Up

  • 5 mins Cycle
  • 10 Press ups
  • 10 Shoulder rotations
  • 10 Press ups
  • 30 seconds plank
  • 15 trx row
  • 5 burpees

Drink water and ensure that if you feel dizzy at any moment in the session STOP!


Main Body of the session

3 sets of the full circuit and then rest for 1 minute after completing the planks:

Dips x 20

Dumbell Flat Bench Press x 12

Incline Dumbell Fly x 12

Dumbbell Fly x 12

Single arm Row x 12

Dumbell Pull over x 12


Planks 30 seconds

Now rest 1 minute then complete 3 times!

For more information or individualised fitness programs emailĀ

Health Tips for a better body and better health

Don’t Drink Sugar Calories
2. Eat Nuts
3. Avoid Processed Junk Food (Eat Real Food Instead)
4. Don’t Fear Coffee
5. Eat Fatty Fish
6. Get Enough Sleep
7. Take Care of Your Gut Health With Probiotics and Fiber
8. Drink Some Water, Especially Before Meals
9. Don’t Overcook or Burn Your Meat
10. Avoid Bright Lights Before Sleep
11. Take Vitamin D3 If You Don’t Get Much Sun
12. Eat Vegetables and Fruits
13. Make Sure to Eat Enough Protein
14. Do Some Cardio, or Just Walk More
15. Don’t Smoke or do Drugs, and Only Drink in Moderation
16. Use Extra Virgin Olive Oil
17. Minimize Your Intake of Added Sugars
18. Don’t Eat a Lot of Refined Carbohydrates
.19 Lift Weights


Never embark on a fitness program without consent from your medical practitioner ! Be safe and lift weights that you can comfortable manage or train with a parter for support.