- Start by grabbing the barbell and holding at chin height
-Engage core and glutes 
- Press directly up overhead
- Lower slowly back to starting position

Standing barbell shoulder press

- Hands should be slightly outside shoulder width and palms facing towards the sky
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline barbell bench press (supinated grip)

- 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 chest landmine press

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

Barbell bicep curls (Narrow grip)

- Begin in a push up position on bar with arms extended further
- Bend elbows so that your forearms go underneath the barbell 
- Press into your hands to rise back up

Bodyweight tricep extensions

- Grab single plate
- Lower into a wide stance bent over position 
- Row plate to chest, hold for 1-3 seconds
- Lower plate and repeat

Bent over plate rows/hold

Week 2 (Day 5)
Upper body

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 5) Upper body

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