- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Hold plates in each hand 
- Drop into bent over position 
- Alternate rowing each side

Alternating plate rows

- Hold one end of Barbell as the other end lays on the ground across your body 
- Curl into your chest and lower back down 
- Preform both sides before resting

Across body landmine curls

- Hold a plate in each hand
- Alternate curls bringing the plate across your body to the opposite chest

Across body hammer plate curls (alternating)

- Hold plate flat and control while you curl towards your shoulders 
- Lower as far as you can while keeping the plate flat!

Flat plate curls

Week 3 (Day 2)
Pull

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 3 (Day 2) Pull

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