- Grab bar with fingers interlocking 
- Bend knees slightly and drop down into a bent over position 
- Row to your chest and control back down

Close grip Landmine Rows

- Bend over at 45 degrees 
- Row one arm at a time
- One arm must drop lower while the other bends 
- Maintain the curvature in your lower back and using too much momentum

Bent over barbell row (alternating arms)

- Preform 8 reps with elbow out horizontally (targeting the upper back)
- Then 8 reps with elbow tucked back towards hip (targeting more lower back)

Horizontal rows to vertical row

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Kneeling barbell shrugs

Week 1 (Day 4)
Back

Steve

Week 1 (Day 1)
Legs

Debadry Basak

Kevin

Week 1 (Day 2)
Chest/Shoulders

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.

Stacy

Week 1 (Day 3)
Arms

Week 1 (Day 5)
Legs and core

Week 2 (Day 1)
Chest/Shoulders

Week 2 (Day 2) 
Arms

Week 2 (Day 3)
Back

Week 2 (Day 4)
Legs

Week 2 (Day 5)
Upper body

Week 3 (Day 1)
Legs

Week 3 (Day 2)
Pull

Week 3 (Day 4)
Core

Week 3 (Day 5)
Legs

Week 4 (Day 1)
Chest

Week 4 (Day 3)
Shoulders

Week 4 (Day 4)
Arms

Week 4 (Day 5)
Legs

Week 1 (Day 4) Back

More workouts from Cole Shaffner