Grab barbell in offset grip. Working hand in the middle, opposite hand assisting on the outside. 
Control the negative of the movement and allow outside hand to help the positive of the movement

Offset barbell curls

Overload with heavy barbell!
Start at the top of the movement: Control the tricep extension behind your head, slightly raise to bring over head and down to chest, press up! 1 rep is complete

Lying barbell extension into close grip press

Preform 8 reverse grip curls then go straight into 8 underhand curls

Reverse grip to underhand grip curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

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

Plate overhead tricep extension

Week 2 (Day 2) 
Arms

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 2) Arms

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