- With a barbell in your hands and your palms facing up, rest bar on your legs 
- Curl bar toward shoulders
- Lower back down slow and controlled

Seated Barbell bicep curls

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

Barbell lying extensions

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

Wide grip barbell curls

- Hold plate with reverse grip
- As you curl it’s okay for elbows to flare out and range of motion to be short

Plate reverse curl

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Bodyweight tricep extensions

Week 4 (Day 4)
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 4 (Day 4) Arms

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