- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell floor press

- Begin in standing position 
- With your elbows slightly in front of you 
- Press the end of the barbell up 
- Lower with control back to starting position

Standing Barbell chest press

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

Side to side push ups (elevated)

Keep plate tight to head
Rotate:
(20 seconds left)
(20 seconds right)
(Press for 20 seconds)

Plate around the world/press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Week 2 (Day 1)
Chest/Shoulders

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.

Week 2 (Day 1) Chest/Shoulders

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