Debadry Basak

Kevin

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Find a comfortable and safe position
- Lower the bar slowly behind your head
- Stop several inches from your neck
- Press barbell above your head to starting position

Behind the neck shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Angle Barbell across from your body
- Grab end of Barbell with hand and lock elbow while “swooping” the bar out and across your body to contract the chest
- Preform both sides before resting

Landmine across body barbell fly

- Lying on the floor 
- Place barbell parallel along your body 
Grab with one hand, press, pass the bar to both hands, press, and repeat 
3 reps = 1

Lying landline press variation

Week 1 (Day 2)
Chest/Shoulders

Steve

Week 1 (Day 1)
Legs

Awesome brother! You have inspired me. I'm excited about changing my body.

Push up on the bench had people looking at me like I was crazy.

Week 1 (Day 2) Chest/Shoulders

Community

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