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

Steve

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

Stacy

- With a barbell in your hands and resting on legs
- Curl bar toward shoulders
- Lower back down slow and controlled

Seated Barbell bicep curls

- With a barbell in your hands and your palms facing up (notice the wider grip) 
- Curl bar toward shoulders and pinkies towards your ears 
- Lower back down slow and controlled

Wide grip Barbell bicep curls

- Keep your elbows close to your temples (slight flare out is okay)
- Bend at the elbows to lower bar down behind your head
- Extend your arms engaging your triceps to bring the barbell back up

Barbell lying extensions

- Squeeze the tricep at the top of the movement
- Bend knees if needed
- Preform on floor is movement is too complex

Close grip bench push ups

- Roll the barbell with wrists 
- Keeping arms straight 
- Roll front (30 sec) and backwards (30 sec)

Week 1 (Day 3) Arms

Community

More workouts from Cole Shaffner