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PhD Nutritionist Dr. Angie Kassabie talks how diet is not just eating and entering the high profile world of Politicians, Hollywood and Bollywood

 

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Angie Kassabie, Ph.D., is an internationally acclaimed expert in nutrition, health and fitness, image consultation, and personalized diet programs. As a self-proclaimed “food psychologist,” Dr. Kassabie specializes in emotional eating and the mind-body connection. She is at work on a book about nutrition and holistic health.
Dr Kassabie is the founder of AND Diet. AND Diet offers balanced nutrition and calorie intake, a unique selection of various international recipes, prepared with extra virgin olive oil and AND DIET herbs, to achieve goals.

She has worked with international celebrities Silvester Stallone, John Travolta, Britney Spears, Robert De Niro, Jean Claude Van Damme. She worked with European Celebrities like Azis, Anelia, Andrea, Stefan Danailov and Reni. Kassabie supervised the ex-minister of Bulgaria’s Diet and she currently supplements the European Bulgarian parliament from her kitchen. She has worked with the cast of 300, The Expendables and the Killing Season

1.How did you start off in the nutrition world and working for the politicians in Bulgaria?

It actually started off surprisingly, as I wanted to go into a different field. I finished school at a very early age and I wanted to get into show business, but I ended up working as the doctor working for everyone in the show business! I started off by giving diets to normal people and I had a patient who was very young with very serious psychological issues. She was seeing one of the other dieticians in Bulgaria. So this dietician told this girl that she was never going to lose weight and that she had the kind of issues that would make her fat all the time. This poor girl had a huge complex after that.  I was at the store one day and I saw this girl and met her and I ended up doing her diet for free. At this point, I was still a student. While I was helping her, I graduated. Turns out, the prime minister of Bulgaria was a client of her mother. Now he wanted to know how this girl lost so much weight as he also wanted to lose weight right before the elections.  So, he called me, and he had success in losing weight.  When he won the elections, people asked him how he lost so much weight and he told everyone that I had helped him. So that is how I started.

2. Tell us a bit about how you went from being a nutritionist for politicians to really famous celebrities in Hollywood? I am sure it was an exciting journey and our readers will want to know. 

 

Once the news was out I had helped the prime minister, I started working with the owner of Warner Brothers in Bulgaria. They heard about me and called me for an interview and then the first actor I saw was Stallone.   Then through Warner Brothers, I transitioned through them to Sylvester Stallone,  Eva Longoria, the cast of the Expendables, Gerald Butler, the cast of 300, Chuck Norris, Superman, Robert DeNiro. It all started off so surprisingly.

 

3.  How was it to work with action heroes like Stallone and Van Damme? These are already very fit men celebs – so what was their goals when they came to you? Share with us how you transformed them and some interesting experiences you had along the way.

For every movie, they have to get ready for the role they are playing. So they may need to drop weight, or gain weight or bulk up. My team and I took care of everything that has to do with their food, workouts, diet plans, skin. My whole team was on site working on each and every one of the stars. Stallone’s goal was that he wanted to stay fit.  He has always been fit and is a super professional but every professional has some weaknesses.  Having Italian roots, he loves pasta! He also loves the Lebanese Baklava and he sneaks in those food items! Those types of food from time to time makes you want more food.

 

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With Stallone

4. So what kind of diet was he prescribed?

Diet wise, he was more on lean proteins and refined carbs. He likes porridge/oatmeal in the morning, scrambled eggs, he likes desserts a lot! Because of that, wee normally give him the desserts low in calorie, high in protein and low in sugar. And they taste really really good. We make a high in protein chocolate fondant. That is one of the first things he tried and that is what made him start following our plans.

5. Interesting, so do you supply the foods to the actors working with you?

Yes, we supply all the foods for all the celebrities on set. We had a kitchen on set. So it was not just Stallone but all the actors on that set. Arnold Schwarzenegger, Chuck Norris, Jet Li, etc.

6. Did they all have different nutrition plans or did they all eat what was made that day on set?

Of course they all had different nutrition plans. There are menus, and they have to choose off the menu and according to their nutritional status we send them the plan. Every one of them trains differently, so they all have completely different food plans and quantities.

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Angie Kassabie with Jean-Claude Van Damme

7. I noticed you created your own plan called the AND diet. Can you talk about what that is and how did you come up with it?

I came up with that because I say diet is not only food but a combination of things: Lifestyle AND, Workout AND movement AND the way you drink (water and drinks anything) AND the way you look at things. The core of everything comes before nutrition. That is what affects us psychologically by making us look better, making us feel better, improves self confidence and do better at work or school. When you feel good, you present that out everywhere. So that’s why I say AND because it is not only diet. It is about changing people’s life, the way they think. I change their character more than I change their weight. I work in person with each and every one of my clients, celebrity or not celebrity. And when you don’t see results, you stop wanting to follow that kind of plan. This gives you the yo-yo dieting effect where you start wanting more food, wanting to cheat more, etc. So I work on a daily basis with my clients. They take their weight every morning, I check on everything they eat, especially the first two weeks. I give them a food plan. I change their diets according to their tastes because I believe diet starts with pleasure. If there is no pleasure, there is no diet.
8. Let’s talk Britney Spears – am a personal fan of her. She went through lots of ups and downs in her personal life as well as career and it certainly showed in her body. How did you help her?

She had to change the way she thinks about food. She got back in shape without too much effort. She did not really have to go to extremes. What she was eating was the big issue. There was no nutritional value in what she was consuming. We basically started off getting her back on track. The first 10 days, we focused on regulating her meals. And then after that we got into starting off the full plan. She dropped a lot of weight starting from the first month. Close to 10kg!

9. You also helped both Alia Bhatt and Mouni Roy from India with their diets in Bulgaria. Let’s start with Alia who is a vegetarian. What were her challenges and what recommendations did you give her for her diet chart? 

Bollywood started off Hollywood  I was working at the Warner Brothers Bulgaria studios where they are now shooting the movie Brahmastra with Alia Bhatt and Mouni Roy and many other big stars.  Warner Brothers referred me to Alia. She had some nutritional issues, so we started off there.  She had some problems with the food she was eating.  We started taking care of her meals and she got into a very good shape during her shoot. We had a certain diet to cut off the bloating, all the refined carbs, the gluten. We got her on my special detox that cleanses her body of all the toxins.  It gets rid of all the cellulite in the body I gave her some of my supplements and we got her back on track and released some of the bloating and annoying feeling. Keep in mind she is shooting for long hours every day. She works out a lot but because she is a vegetarian she was not getting enough protein. She gets it from plants but it was not enough.

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With Bollywood A-lister Alia Bhatt

10. Mouni Roy has lost a ton of weight!! Everyone wants to know what her diet and workout was. Can you share some specifics?

Mouni is my favorite person.I love her. She is so humble, so down to earth and she has a great personality and she has a great body and she puts in a lot of effort to keep it that way.

She has a very thin structure with tiny bones. She is not one of those people where even if they are skinny, they still look big.  She worked out, got into yoga. I gave her our special coffee we provide and that managed her appetite a certain level and we got her on track with her meals. She does not usually have so many meals but instead a lot of snacks. She showed me some of the Indian snacks which are very good but very fattening. She is also a vegetarian and barely has eggs. From all the celebs I have trained from Hollywood to Bollywood, Mouni has a very special place in my heart.

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Mouni Roy, with Angie for her upcoming movie Brahmastra

11. What kind of diets do you recommend men who are trying to build muscle and lose fat?

They have to have enough consumption of protein and carbohydrates. To build a mass of muscle you need 1/3 of your plate to be carbs. Decrease the amount of dairy and sugar to the minimum. And if you keep the sugar level low, the body does not produce any fat. So we balance the insulin through the refined carbs like brown rice, potatoes. We barely have pastas and no bread because bread has sugar.

12. Many women travel and work and have less time to cook at home yet want to stay fit or get fit. As someone like you who travels quite a bit,  How can that be achieved with eating out ? 

I will tell you how I do that. I believe there is nothing called diet. I don’t believe in anything that is low calorie and low in carbs, unless there is a goal behind it. I want all the people to live a happy, normal life with pleasure. I do not want people to be stuck in trouble and worrying about what they will eat and not be able to socialize with friends. The most important thing is calculating the amount of food they are intaking. It is important to focus on having regularity in your meals, as if you have regular meals, you have smaller quantities.

In terms of eating out, it is absolutely fine to eat out. For example, in Lebanese cuisine, we do not order big plates like American or Italian food like a burger with fries or a big portion of pasta, etc. We order a bunch of small plates and go from there. We need to figure out what are we eating? So you take portions of each dish on your own plate so you can see the quantity of food you are eating. And that is how you can balance the meals.

Going into extreme diets is not healthy. You will drop a lot of weight and muscle mass and muscle does not come back. It turns into fat.

 

13. Indian diets have a myth of being unhealthy and high in carbs yet if we look at the traditional meal it is very balanced. What Indian foods are recommended in a healthy diet and what should be considered “once in a while cheat meals”? 
Indian food is balanced and spicy. From one perspective spicy food is very healthy as the chilli boosts your metabolism and very high in antioxidants. But that makes you want to eat more. When I look at Indian food, I do not see it as unhealthy with the exception of the fried bread. Even with friend bread I don’t say don’t eat it, limit it. Bread that is fried or the ones with sugar and milk, when it has that sweet taste and melts in your mouth, it makes you want to eat more like croissants. I do not believe Indian food is not allowed in the diet. The Indian way of eating is wrong. Most Indians, (not everyone but the ones I have worked with), they snack a lot. It is the snacks and nibbles all day that contributes to the weight gain. You never gain weight from breathing the air.

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On set with the cast of ‘300’

14. Women who have just delivered a baby and trying to lose the post pregnancy weight. What do you recommend for them ? 
Due to the hormones, we try to cut all processed foods. If you want to drop weight fast, you get off sugar, dairy which makes you retain more water and the main issue with pregnant women is the water weight. I try to get them to eat clean especially the first 60 days post-delivery.  Until the time you get your first menstrual period post pregnancy, your body is not the same internally. After the 60th day, everything starts to get back on track but getting into a certain diet plan is difficult.

15. Anyone looking at you would say you are very fit and totally hot! What’s your own personal diet and workout regimen that is sustainable?

Diet is 70% of your weight loss. Being fit is totally different. Some people are born fit and lucky, but most of us are not so we have to work hard to build that beautiful body. If you want that model look you see in pictures, you have to work out a certain way.  Some of the ways when you start working out with heavy weights, especially if you are a woman, it may not be good for that person. Some people already have bulkiness in their legs, so adding more weight to that is not going to give you that look. But that 30% is a huge result when you add it in with the right diet.  I don’t recommend doing only cardio. I recommend having some cardio and a weight program where you are doing lighter weights and an intensive workout with very short breaks in between. This will boost their metabolism and count as a cardio as well.

16. Anything else you want to add in?

Anyone can drop the weight they want but they have to have consistency. It is all about consistency and changing the way you think and accepting that life is not easy. But life is beautiful when you think about it in the right way. You can’t say I can’t live on fruits and not eat them. Fruits are very good. Fruits are delicious, but you cannot live only on fruits, or only on veggies. You have to have a little bit of everything. Elegancy starts from your plate. When your plate is elegant, you are going to look elegant yourself.

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Kassabie with Antonio Bandaras

 

Contact information

Twiitter: @angiekassabie

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National Athlete and Competitor: Kristen Wueste

I met Kristen at the gym I workout in, Lifetime Fitness in Johns Creek, GA. My old trainer pointed her out to me telling me she competes in national level competitions. I was intrigued since then. I had a few training sessions with her and was so impressed with eh way she pushed me and kept the training sessions fun yet functional.  My travel schedule didn’t allow me to have a proper routine with her but my curiosity increased on how she works all day and finds time to compete in national level competitions and how she pushes herself to do her best time after time. I was so thrilled when she readily agreed to do the interview for my blog! Please be super inspired like me of Kristen’s journey and advice on fitness:

  1. What motivated you to take part in the national level competitions and how have you progressed over the years?

I grew up in a very athletic family and that has always been a way of life since I can remember.  Over the years I’ve done just about every sport, but have been drawn to endurance sports for the last 17 years, specifically running until an injury at 31.  I started cycling since the run injury needed 6 months lay off to heal.  My brother and father do triathlon and encouraged me to pick up the sport since I was cycling and soon would be running again.  My first year competing I was 32 and did very well on a regional level so I hired a coach after my first year and I’ve seen nothing but progress over the past 7 years.  As a fitness professional I understand the importance of having a smart progression plan.  Even moreso a knowledgable coach who can see things you as an athlete cannot or will not.  I also love the idea of having to perfect 3 sports.  I’m never bored and LOVE the challenge each training session brings.

2. What specifically goes behind training for the different competitions? Specifically, what changes in your diet (example plan?), training regimen and how you handle doing this around daily lifestyles (does this change during training periods?)  

The difference between someone who is just getting in shape for general fitness versus a competative athlete is quite different.  Our annual training plan is based on when we peak for our “A” race(s).  usually you can be in top form about 1-2 times a year.  Doesn’t mean you cannot perform well in other races, but to be in peak shape, the training plan is quite intense and there’s a lot of volume, especially the longer the distance. First and foremost, I eat from the ground 90% of the time.  I do enjoy chocolate and my wine, but I keep it in moderation.   My nutrition cycles around my training regiem.  At the end of the day, it’s important to be metabolically efficient and organic in my approach to food.  Metabolic Efficiency is paramount for anyone who is looking to improve the way their body functions, competative or not.

As I stated earlier, I am a fitness professional so I am on my feet a lot during the day.  Finding a coach who understood my lifestyle was huge because your training is only going to be benefitial if you recover properly from it. Finding that balance between work, training, and performing to my abilities took a few years and several coaches till I found what worked.  Most weeks I’m training 8-10 hours a week, but when I start building towards my “A” race, it can increase to upwards of 13-15 hours a week.  And the intensity also increases.  The only change I make to my diet is I add more food as the duration, volume, and intensity goes up to make sure I’m not starving my body.

3. Once you have seen your ranking in a particular race, how do you change your training plans to place higher in the next set of competitions?

I don’t know my final rankings until the season is over.  I don’t really focus on that as the end goal because that can really take away from the reason I got into this sport to begin with; to have fun.  My main focus each race is to do the best I can.  If I get a personal record and I place 20th, I’m stoked.  My moto going into every race is this: You are already in a world of pain so dig deeper into the well and goin after a reward.

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4. How does one start from a novice to even begin thinking of doing a trialthon and/or a national level race?

Anyone can do a triathlon.  I think there is a misconception about the sport since most media coverage only shows Ironman which is the longest distance.  But a sprint distance takes around 60-90 minutes.  My recommendation is to hire a coach.  Get a good training plan set and then you can work on your weaknesses should you find yourself wanting to grow into the sport.  And age isn’t a limiter.  My father is 66 and does them.  

5. What  kind of strength training do you do to keep stamina and strength for these races?

This is an excellent question that I think a lot of endurance athletes don’t take serious enough.  It plays a big part.  In endurance sports, you are doing 1000’s of repetitions so it’s very important the the core and stabilizing muscles are strong and flexibilty good.  Without that, you run a higher risk of injury.  Each year I’ve tried different forms of strength training to see how my body responds.  This year, I found that a mix of pilates, yoga, and weights worked magic.  Beyond that I would say the resistance training I have in my cardio workouts preps me for the type of race I do.  So, for instance, if it’s a hilly bike course, I might add in lower gearing workouts or go ride hilly courses to build my leg strength.

6. You are one of the best personal trainers keeping your clients engaged with different exercises to build strength and lose weight or gain muscle. What are your top favorite routines that are different from the norm of going into a gym and just lifting weights?

Thank you, that’s very kind of you to say.  I don’t necessarily have a favorite per say.  I follow NASM guidelines for progression, but it’s all based on the body I’m working with.  I am very passionate about what I do so I like the challenge of working with all ages, genders, special needs, people with past/present injuries, etc.  If the person is motivated, I’m going to do my part as a professional to help them reach their goals.  And when that happens, help them identify new goals to keep them going.

7.What is the next goal for you? Olympics?

The next goal is prepping for Age Group Worlds for 2017. I am also really considering doing Off Road Triathlon next season.  I’ll keep doing this sport until I loose interest.  I hope that never happens, but if it does, you’ll still see me somewhere in the fitness relm.  

 

 

 

Part 1/2: The Science of Training: Celebrity Trainer Santhosh educates on the science of building mucsles and how he keeps South India’s superstar in shape

Ivide, an Indian- Malayalam language crime drama film directed by national award winning director Shyam Prasad was being filmed in Atlanta in the late part of last year and beginning of this year. A very close friend of mine was working on the film  and told me superstar Prithviraj was in the movie and his trainer has accompanied him. I had not really seen a Prithviraj movie (SORRY!) , after a short date with google, i realized he really worked out for some of his roles.   My interest peaked up in wanting to train with Santhosh, however, that wasn’t possible while they were in the midst of a busy shooting schedule. Soon after, my friend Priya introduced me to Santhosh, Prithiviraj’s trainer, and I asked him if he would like to do an interview for my blog. He was just as excited as I was and gave a no bars interview that gets into the science of training your full body for optimal results. Here is what we spoke about:

1. Tell us how you got into training? What pushed you to do it as a profession?

My journey into the fitness world started from childhood and still continues at a good pace. I always loved everything related to sports, was an athlete and learned martial arts. My ambition was to become an Indian navy officer. I went to the Navy when I was 17 years old, but unfortunately I wasn’t selected because of color blindness. After that, I turned my career into fitness field! I did three major certifications related to fitness and I’m about to finish my sports nutrition course.

2. Give a detailed sample example for the following: a common man or woman have a busy life and don’t have 2/3 hours a day to workout. Some times eat on the go.  Might work long hours. What sample weekly workout and diet chart would you recommended in general (even tho everyone is different )

Let me start this question with one of the most famous transformation specialist Kris Gethin’s quotes:

I’m sick of hearingI’ve a harder job, I work longer hours, I don’t have time, I don’t have the money for a trainer, my genetics are sh#t, I’ve pain when I train
       Shut up already! I’ve seen taxi drivers, lawyers, mother of 5 with 3 jobs, actors who work 16-hours days with no weekends, builders who have to climbs ladders for days to accomplish amazing body transformations
   Why? because they wanted it. On the other hand I’ve seen others with easy jobs, all the money in the world, no family commitments, amazing genetics and access to the best gyms and looks the same year after year. Why? Because they make excuses day-in, day-out! If your are one of those people, either harden the f#ck up or get another past time.”

Let me make this clear: you don’t need all those happy hours, all those fancy ‘fitness studios’ packed with “entertainment” equipments like a bosu ball, swiss balls or colored dumbbells. You may put hours of “hard work” into training but it does not count if not done correctly.

If you have a strong mindset about what you want to be then its not a big thing to bring your fitness to the next level! I’m talking about the strong mindset! When you say ‘No I don’t have time to workout. My days are harder than you think!’ I would reply “shut the f#ck up!” There is always a way to train, to rise above, to conquer and crush obstacles. You will see big changes in your success when you have the right the mindset! Your body can achieve whatever your mind says!

OK! Let’s talk about that hour in your day.  Look at that hour like this:

Everyone have  24 hours each and every day. Never less, never more for any person. What you choose to do with that time is up to you, but every hour you let go by is one less hour you have on this earth. So why not take that one hour a day to better yourself in the gym?
I have seen many guys coming to the gym and posting on social media, texting, talking to the guy next to him, taking selfies and those guys are wasting that one hour in the gym. It does not count.
Let’s put your “busy” life first. The main problem with the people with this kind of excuse is, they don’t care about the way they look, the way they live, the way they eat, and the way they rest. When it comes to fitness, the first step is to understand your activity levels. If you are serious about your life changing then you need to rethink about your current activities including eating, drinking, sleeping, working, and everything you do within 24hours.
As you mentioned in the question everyone is different and everyone has different fitness goals. The workout plan that I suggest for a person may not work for others. Its depends on lots of factors like body fat levels, body type, workout history, injuries, Etc etc.
So lets consider an intermediate client with no injuries.

Monday: upper body
Tuesday: lower body
Wednesday: cardio
Thursday: chest & back
Friday: shoulders arms & calves
Saturday: legs
Sunday off

OR if you have time issues with your job and want to maintain your current fitness level or want to lose some extra fat, Then try this

Monday: Upper body
Tuesday: HIIT cardio*
Wednesday: lower body
Thursday: moderate intensity cardio**
Friday: Full body
Saturday: OFF
Sunday: HIIT

(*For example; Try 30sec intervals of fast cycle sprint @resistance 10 with >120RPM. Be cautious about your health conditions. Consult a doctor before you attempt HIIT

** Example; Incline walking on treadmill @your 55% – 75% MHR

I’m strictly against a diet plan that consist of only specific foods in a specific time intervals. That’s an old fashion theory and its not healthy. Eating the same foods everyday will make you nutrient deficient. Your diet somewhat should be flexible and it must comes with lots of healthy options rather than a “chicken and broccoli only” type diet. But it doesn’t mean eating crappy foods along with good food options.
I always prefer to make a lifestyle changes in my clients rather than simply educating them about diet and exercise. This way, they can find healthy ways to eat in all conditions. Remember, in my point of view, there are no foods in this world named as unhealthy but it only become unhealthy in the way you handle that food. Quantity and quality matters!  The main problem with a ‘paper prescribed’ type diet is, it won’t work for a long time. Trainees would easily derail from those type of diets. In an athletic perspective it is OK because those types of diets are created under scientific evidence and for maximal performance. Even those may only last as long as the end of the season.

For example, a bodybuilder’s in-season diet may have a huge calorie deficit to cut down extra body fat. And when the post season comes they will start eating normal again.

3. Realistically how quickly can one Lose weight/fat? What are the differences in this between men and women?

Fat loss happens in each and every individual at different rates depending on their hard work and dedication towards exercise and diet. But it won’t be “quickly” as you mentioned in the question. It takes time, effort and consistency. Remember, please be patient because perfection takes time. No matter what, do not get derailed from your path that leads to your goals. There is a theoretical limit to how much fat can be released from the fat stores in a single day and this is inversely proportionate to how lean we are. If we go over this limit, we will lose muscle mass, regardless of whether we keep our protein intake high. This is very important.
Fat loss also varies according to the gender difference as far as the exercise is concerned. Men tend to use more energy from carbs during the period of exercise while women rely more on fat source for energy during the period of exercise. In other words, men burn more fat at rest and women burn more carbs at rest That’s why I recommend women must exercise! Regardless of gender differences, stress has a huge impact on human metabolism which can inhibit fat loss. For women, there will be weight variations according to their periods and hormonal changes.
I wouldn’t recommend any rapid fat loss program at all.  Check any rapid fat loss program details,  they don’t provide information on how you are losing weight.  You know weight loss happens in these ways: Pure fat loss, lean muscle loss, dehydration. I’m dead sure that they won’t tell you which weight you are losing. Pure fat loss is the tricky part.

If you look at the science, the maximum rate of fat loss that can realistically be achieved for most people is around 1-1.8 lbs (2.5 may be 3.5lbs) of fat per “week”. There is also some special cases, If you are already lean or even average body fat level then you cannot lose fat that quickly. Because you cannot create that much of a caloric deficit without sacrificing  muscle mass. So don’t do it. I’ve seen some programs claiming ” A pound a day” or “7days 7kilos”  BS programs. Never ever fall for them. There is no science to support claims that extremely fast fat loss on a scale with a huuuge pound or even a kilo of fat per day is possible for anyone but extremely overweight subjects.

4. To get good Muscle definition in the upper body, what are the best exercises for shoulders biceps triceps ? Does it differ if it’s a man or woman ?

Everyone wishes to have broad shoulders with rounded deltoids and peak rounded biceps on the upper arms with horseshoe like triceps on the other side. How does one get this “God-like” muscle definition? Doing only isolation exercises like lateral raises, preacher curls or triceps push downs alone won’t do much more for this musculature. Most people have been doing the same isolation movements for years and years and eventually get bored and stop working out for this reason. For good muscle definition in the upper body, you MUST learn and practice how to do COMPOUND EXERCISES like squat, deadlift, overhead press, bench press, rows etc. I know some of you are dumbfounded “Squats for upper body?? What the heck is that??? How does this effect the definition of your upper body muscles???” Yes it does!!! One must understand how different exercises affect body composition.
I’ll explain to you in short about this. Basically, compound exercises like squat, dead or bench whatever it is, create massive changes in three parameters of muscle hypertrophy:
1) Mechanical Tension
2) Metabolic Stress
3) Muscle Damage than any isolation exercises.
     For attaining good muscle definition the best bet is to incorporate isolation exercise with compound lifts. For example when you do bench press, prime mover is chest muscles and your anterior deltoid and triceps are the assisting muscles. So in your chest day you could hit deltoid and triceps. Same as like back and biceps.
Whenever you consider isolation exercises for a muscle make sure its in a 3 Dimensional manner, meaning it hits that muscles in all angles to get proper definition.
Let’s consider deltoid muscles, as I said, in your chest day its very easy to hit them because its already pre-exhausted. While doing a bench press, most of the deltoid muscles’ anterior portions work. Then for the next 2-3 sets of Dumbbell or cable front raises is enough to bring the true failure for the anterior portion. Then the medial portion of deltoids:  hit them with dumbbell lateral raises or cable lateral raises. Remember not to swing while you raise your hand. Its called Cheating! Stand firm and slowly complete your reps. Cable lateral raises gives you continuous tension on each point of the Range Of Motion. At that point, the posterior portion of the deltoid. Bent over lateral raises, Inclined bench lateral raises in pronated position or standing cable face pull work well for posterior deltoids.
For biceps I would prefer the do POF -position of flexion training. Start with incline bench curl then preacher curl and end with Zotman curls. A great way to hit all  portions of biceps. You should always concentrate on the form. Never cheat.   I quote a famous sentence: ”cheat on girls but not on curls.”   Never compromise your form for more weight. The person standing next to you may use more weight on the bar than you. Leave your ego at the entrance of your gym. This is not a game of egos.
Next, triceps one of my favorite after legs. Remember, if you want to maximize your arm size your concentration should be more on triceps rather than biceps. Look at your upper arms it should be like this:  70% triceps and 30% biceps. Close grip bench press hits all the three heads of  the triceps. other exercises include: cable push down and over head dumbbell extension are my next favorites. Hit them hard.