Don't have time to spend hours in the gym? Not many of us do. But with this quick 45 minute workout, you can have big pecs and toned triceps in no time (In conjunction with a high protein diet).

Most people who are first getting into resistance training will spend all day in the gym, working out their biceps and trying to get ripped abs. What they don't understand is, any kind of resistance training is great for fat loss, and training your biceps, will get you bigger arms much slower than training your triceps - which make up 2/3 of your upper arm.

The chest and triceps are 2 of the muscles we use most every day, if we realise it or not, and whether you want to bulk up, or just get in shape, exercising these 2 muscles is always a good idea.

So with no further delay, onto the workout!

The idea behind this chest and tricep workout is to blitz the muscles with compound exercises, then shred them with isolation exercises so that they are rebuilt even stronger, and all this in only 45 minutes!

Exercise 1: Wide Grip Barbell Bench Press

Instructions On How To Perform This Exercise: http://www.shapefit.com/chest-exercises-wide-grip-barbell-bench-press.html

2 minute breaks between sets

1. Set 1: 6 Repetitions - 70% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. set 4: 6 Repetitions - 70% of 1 Repetition Maximum

Exercise 2: Incline Dumbell Bench Press

Instructions On How To Perform This Exercise: http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

2 minute breaks between sets

1. Set 1: 10 Repetitions - 60% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. Set 4: 6 Repetitions - 80% of 1 Repetition Maximum

Exercise 3: Decline Cable Crossovers

Instructions On How To Perform This Exercise: http://www.shapefit.com/chest-exercises-cable-crossovers.html

1 minute and 30 second breaks between sets.

1. Set 1: 8 Repetitions - 70% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. Set 4: 6 Repetitions - 70% of 1 Repetition Maximum

Exercise 4: Overhead Rope Tricep Extension

Instructions On How To Perform This Exercise: http://news.runtowin.com/2006/03/21/how-to-overhead-triceps-extension-with-rope-and-pulley.html

2 minute breaks between sets

1. Set 1: 8 Repetitions - 70% of 1 Repetition Maximum
2. Set 2: 6 Repetitions - 80% of 1 Repetition Maximum
3. Set 3: 6 Repetitions - 80% of 1 Repetition Maximum
4. Set 4: 6 Repetitions - 80% of 1 Repetition Maximum

And that's it, a tough, yet effective chest and tricep workout in under 45 minutes. Follow this up with a reasonable dose of protein and you'll find getting the results you want is easier than you think.