শনিবার, ৯ মার্চ, ২০১৩

Do Facebook News Feed Revamps Even Phase You Anymore?

Back in the earlier days of Facebook, a UI update was a mind-blowing concept. An unprecendeted change. An Earth-shattering upheveal. If you're not some sort of total newbie, you must remember the "how to keep the old Facebook!" groups and "Bring back X" petitions, the screams of heresy and the unshackled hope that maybe just maybe enough whining could keep things from changing. More »


Source: http://feeds.gawker.com/~r/gizmodo/full/~3/qB6vTUvnEZo/do-facebook-news-feed-revamps-even-phase-you-anymore

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Cardinals set Tuesday as start date for conclave to elect new pope

Not to be upstaged by her coworker Joy Behar, Elisabeth Hasselbeck, scourge of morning television, shame of Boston College, has announced that she, too, will be leaving The View after this season. The token conservative on the morning gabfest, Hasselbeck has mellowed out in recent years, though most still remember her as the hectoring enemy of Rosie O'Donnell. One of their famous on-air fights led to O'Donnell's eventual ouster. Hard to believe that was six years ago. ...

Source: http://news.yahoo.com/cardinals-set-tuesday-start-date-conclave-elect-pope-164720219.html

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Syrian rebels free 21 UN peacekeepers

BEIRUT (AP) ? Syrian rebels freed 21 U.N. peacekeepers on Saturday after holding them hostage for four days, ending a sudden entanglement with the world body that earned fighters trying to oust President Bashar Assad a flood of negative publicity.

The episode is bound to prompt new questions about U.N. operations in war-torn Syria. The peacekeepers were part of a force that has spent four decades monitoring an Israeli-Syrian cease-fire without incident.

The Filipino peacekeepers crossed from Syria to safety in Jordan on Saturday afternoon, said Mokhtar Lamani, the Damascus representative of the U.N.-Arab League peace envoy to Syria.

U.N. Secretary-General Ban Ki-moon welcomed their release, and called on all parties in Syria to respect the peacekeepers' freedom of movement.

The peacekeepers were seized Wednesday and were held in the village of Jamlah in southwestern Syria, near Jordan and the Israeli-controlled Golan Heights.

Their captors from the Martyrs of the Yarmouk Brigades initially said they would only release the hostages once Syrian troops withdrew from the area. In the days leading up to the abduction, rebels had overrun several regime checkpoints and apparently feared reprisals.

However, as the abduction made headlines, the rebels eventually dropped their demand and began negotiating a safe passage for the peacekeepers with U.N. officials. On Friday, a U.N. team tried to retrieve the hostages, but aborted the plan because of heavy regime shelling of the area.

On Saturday, another U.N. team headed toward Jamlah to try again, said a rebel spokesman, who spoke via Skype, insisting on anonymity for fear of reprisals.

He said the U.N. team aborted the mission because of fighting in the area, and that the rebels instead escorted the hostages to the Syrian-Jordanian border.

Lamani said the U.N. team was near Jamlah and was waiting for the rebels to hand over the hostages when the rebels changed their minds and instead drove the peacekeepers to the Jordanian border.

"They asked us to wait for an hour as they negotiated between themselves. Then we were surprised to hear to hear the news from a satellite channel that they had reached Jordan," he said. "Praise God in the end that all of them were released safely."

For its part, the Syrian Foreign Ministry said in a letter to the United Nations that was shared with the media that the Syrian army had held its fire in the area "out of concern for the security and safety of the UN forces."

It called on the U.N. to "unequivocally condemn the attacks of those terrorist groups against civilians and work to dislodge those terrorist groups immediately from the region."

The Syria government says the uprising is a foreign-backed conspiracy to weaken the country carried out by "terrorists" ? its blanket term for the opposition.

Many rebel groups operate independently, despite efforts by the Syrian opposition to unify the fighters under one command. The abduction appeared to have been such a local initiative, and leaders of the political opposition repeatedly urged the Jamlah rebels to free the hostages.

On Friday, U.S. State Department spokeswoman Victoria Nuland warned the rebels that holding the peacekeepers "is not good for them, it's not good for their reputation."

The peacekeepers are part of a U.N. monitoring mission known as UNDOF. It was set up in 1974, seven years after Israel captured the plateau and a year after it managed to push back Syrian troops trying to recapture the territory in another regional war.

The U.N. monitors have helped enforce a stable truce between Israel and Syria.

But in recent months, Syrian mortar shells overshooting their target have repeatedly hit the Israeli-controlled Golan Heights. In Israel's most direct involvement so far, Israeli warplanes struck inside Syria in January, according to U.S. officials who said the target was a convoy carrying anti-aircraft weapons bound for Hezbollah, a Lebanese militia allied with Assad and Iran.

Israeli officials have expressed concern that the violence might prompt UNDOF to end its mission.

On Friday, U.N. spokesman Martin Nesirky said "the mission in the Golan needs to review its security arrangements and it has been doing that."

He said the mission has been looking at different scenarios and arrangements on how to operate "in these new rather difficult and challenging circumstances."

It was the first time that Filipino peacekeepers, of whom 600 are deployed worldwide and 333 in the Golan Heights, have been seized. The incident has prompted President Benigno Aquino III to review the Philippines' contributions to U.N. peacekeeping operations.

The Syria conflict began two years ago, starting with largely peaceful protests against Assad. A harsh regime crackdown triggered an armed insurgency that has turned into a full-scale civil war.

The U.N. estimates that the conflict has claimed more than 70,000 lives and forced nearly 4 million people from their homes. The fighting has devastated large areas of the country.

___

Associated Press writer Jamal Halaby in Amman, Jordan, contributed to this report.

Source: http://news.yahoo.com/syrian-rebels-free-21-un-peacekeepers-172624043.html

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শুক্রবার, ৮ মার্চ, ২০১৩

'Should I choose Android or iOS?' The truth may surprise you

I'm on the road today, but I have time to answer a question that's been hitting my Hardware 2.0 inbox with increasing regularity lately.

Should I got an for Android or iOS smartphone/tablet?

OK, this is the old "Windows or Mac?" or "Windows or Linux?" argument, only with different players. However, while I've had some pretty strong views on the differences between Windows, Mac, and Linux, I'm a lot more chilled out when it comes to the differences between the two mobile operating systems duking it out for supremacy.

So which is best?

Short answer: It doesn't matter.

Slightly longer answer: OK, there are times when it matters.

OK, I bet you now want the long answer, right? OK, here it is. Which you choose basically comes down to one thing?whether you are tied to an ecosystem already.

If you currently don't own either an Android or iOS smartphone or tablet, then you're a blank slate, you're not tied to either ecosystem, and whichever path you take is ultimately dictated by your personal preferences. I suggest you ask people for their thoughts, go handle some devices, and make your choice from there.

As far as the platforms go, each has individual strengths and weaknesses, but overall there's little to separate the two. I come from an iOS background, but the other day I took delivery of a new Nexus 7, and within a few hours I had it set up ready to do some real work, and I was amazed how similar to my iPad it looked and felt.

What about usability? Again, there's not much to separate the platforms. If you are willing to spend some time exploring your platform of choice, then you should be fine whichever you pick. Neither are particularly hard to grasp, although I personally think that iOS is a little easier to get going with at the start.

If you're already an iTunes user?especially if you have a lot of music or other media?or you're heavily invested in Google services, then this may sway you in one direction or another, but only you know how important this is to you. It may be a huge factor for you, or you may decide to leave your iTunes stuff behind, or decide that complete Google integration is not all that important to you.

However, if you are more heavily invested in either ecosystem?maybe you already own an iPhone or an Android tablet?then ideally I recommend sticking with what you already have. You should already be familiar with the platform, and chances are that you're already bought apps, which you'll be able to transfer to your new device as long as you stick with the same platform.

You can, however, do what I did and buy into both iOS and Android. There's nothing wrong with a bit of tech diversity; in fact, I think that it is good for the mind. But be aware of the following:

  • You will probably end up paying for apps you've already bought on the other platform, and those $0.99 payments add up!
  • You will get confused?probably frustrated?when switching between the platforms, at least initially.
  • The discrepancies in features between the platforms will annoy you. For example, I really wish that I could get SwiftKey on iOS because it is a massive productivity booster.
  • Another thing that will annoy?and possibly confuse you?is the differences?sometimes subtle, sometimes not?between the same app on the different platforms. For example, I use SplashID for passwords on iOS and Android, but the latter version has fewer features.

But in the end, it's your money. Whatever you end up choosing, I'm sure that you'll enjoy the platform, and that after the initial learning curve you'll have no trouble getting your smartphone or tablet to do what you want it to do.

Have fun!

Source: http://www.zdnet.com/should-i-choose-android-or-ios-the-truth-may-surprise-you-7000012288/

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Do-gooder or ne'er-do-well? Behavioral science explains patterns of moral behavior

Do-gooder or ne'er-do-well? Behavioral science explains patterns of moral behavior [ Back to EurekAlert! ] Public release date: 7-Mar-2013
[ | E-mail | Share Share ]

Contact: Anna Mikulak
amikulak@psychologicalscience.org
202-293-9300
Association for Psychological Science

Study sheds light on why some people engage in consistently unethical behavior

Does good behavior lead to more good behavior? Or do we try to balance our good and bad deeds? The answer depends on our ethical mindset, according to new research published in Psychological Science, a journal of the Association for Psychological Science.

Psychological scientist Gert Cornelissen of the Universitat Pompeu Fabra and colleagues found that people who have an "ends justify the means" mindset are more likely to balance their good and bad deeds, while those who believe that what is right and wrong is a matter of principle are more likely to be consistent in their behavior, even if that behavior is bad.

Existing research is mixed when it comes to explaining how previous behavior affects our current moral conduct.

Some researchers find evidence for moral balancing, suggesting that we hover around a moral setpoint. Going over that setpoint by doing a good deed gives us license to engage in more self-interested, immoral, or antisocial behavior. When our moral self-image falls below that setpoint, however, we feel ill at ease and try to compensate by engaging in positive behavior.

Other researchers have argued for behavioral consistency, suggesting that engaging in an ethical or unethical act leads to more of the same behavior.

Cornelissen and colleagues explored what facilitates either phenomenon in a series of three studies.

The results from all three studies showed that participants' dominant ethical mindset, in combination with their previous behavior, influenced their behavior in the lab.

When given a pot of money to divide, people with an outcome-based mindset allocated fewer coins to their partners after recalling recent ethical behavior. They were also more likely to cheat when given the opportunity to self-report the number of test items they answered correctly. These results suggest that they felt licensed to engage in "bad" behavior after thinking about their good deeds.

People who had a rule-based mindset, on the other hand, gave more coins to their partner and were less likely to cheat after recalling an ethical act, indicating that they were trying to be consistent with their previous behavior.

The relationship seems to be driven, at least in part, by the fact that people with an outcome-based mindset are attending to their moral self-image, or the discrepancy between the self they perceive and the self they aspire to be.

The theoretical framework explored in these studies integrating ethical mindsets and moral dynamics helps to reconcile seemingly conflicting strands of research.

Cornelissen and colleagues believe that this research deals with a fundamental mechanism that could help us to understand patterns of moral behavior for people in any kind of role, such as consumers, managers, employees, neighbors, or citizens.

It may also help to explain cases in which individuals are consistently unethical.

"In the current studies, we showed that a rule-based mindset can lead to a consistent pattern of unethical behavior, in which violating a rule becomes the norm. Such a pattern resembles the slippery slope of moral decision making," write Cornelissen and colleagues.

According to the researchers, additional research may help us better understand the mechanisms that underlie this behavior and find ways to prevent individuals from descending down the slippery slope.

###

In addition to Cornelissen, co-authors on the research include Michael R. Bashshur of Lee Kong Chian School of Business, Singapore Management University; Julian Rode of the Helmholtz Centre for Environmental Research UFZ; and Marc Le Menestrel of the Universitat Pompeu Fabra.

This research was supported by Grant ECO2008-01768 from the Spanish Ministry of Science and Innovation.

For more information about this study, please contact: Gert Cornelissen at gert.cornelissen@upf.edu.

The APS journal Psychological Science is the highest ranked empirical journal in psychology. For a copy of the article "Rules or Consequences? The Role of Ethical Mind-Sets in Moral Dynamics" and access to other Psychological Science research findings, please contact Anna Mikulak at 202-293-9300 or amikulak@psychologicalscience.org.


[ Back to EurekAlert! ] [ | E-mail | Share Share ]

?


AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert! system.


Do-gooder or ne'er-do-well? Behavioral science explains patterns of moral behavior [ Back to EurekAlert! ] Public release date: 7-Mar-2013
[ | E-mail | Share Share ]

Contact: Anna Mikulak
amikulak@psychologicalscience.org
202-293-9300
Association for Psychological Science

Study sheds light on why some people engage in consistently unethical behavior

Does good behavior lead to more good behavior? Or do we try to balance our good and bad deeds? The answer depends on our ethical mindset, according to new research published in Psychological Science, a journal of the Association for Psychological Science.

Psychological scientist Gert Cornelissen of the Universitat Pompeu Fabra and colleagues found that people who have an "ends justify the means" mindset are more likely to balance their good and bad deeds, while those who believe that what is right and wrong is a matter of principle are more likely to be consistent in their behavior, even if that behavior is bad.

Existing research is mixed when it comes to explaining how previous behavior affects our current moral conduct.

Some researchers find evidence for moral balancing, suggesting that we hover around a moral setpoint. Going over that setpoint by doing a good deed gives us license to engage in more self-interested, immoral, or antisocial behavior. When our moral self-image falls below that setpoint, however, we feel ill at ease and try to compensate by engaging in positive behavior.

Other researchers have argued for behavioral consistency, suggesting that engaging in an ethical or unethical act leads to more of the same behavior.

Cornelissen and colleagues explored what facilitates either phenomenon in a series of three studies.

The results from all three studies showed that participants' dominant ethical mindset, in combination with their previous behavior, influenced their behavior in the lab.

When given a pot of money to divide, people with an outcome-based mindset allocated fewer coins to their partners after recalling recent ethical behavior. They were also more likely to cheat when given the opportunity to self-report the number of test items they answered correctly. These results suggest that they felt licensed to engage in "bad" behavior after thinking about their good deeds.

People who had a rule-based mindset, on the other hand, gave more coins to their partner and were less likely to cheat after recalling an ethical act, indicating that they were trying to be consistent with their previous behavior.

The relationship seems to be driven, at least in part, by the fact that people with an outcome-based mindset are attending to their moral self-image, or the discrepancy between the self they perceive and the self they aspire to be.

The theoretical framework explored in these studies integrating ethical mindsets and moral dynamics helps to reconcile seemingly conflicting strands of research.

Cornelissen and colleagues believe that this research deals with a fundamental mechanism that could help us to understand patterns of moral behavior for people in any kind of role, such as consumers, managers, employees, neighbors, or citizens.

It may also help to explain cases in which individuals are consistently unethical.

"In the current studies, we showed that a rule-based mindset can lead to a consistent pattern of unethical behavior, in which violating a rule becomes the norm. Such a pattern resembles the slippery slope of moral decision making," write Cornelissen and colleagues.

According to the researchers, additional research may help us better understand the mechanisms that underlie this behavior and find ways to prevent individuals from descending down the slippery slope.

###

In addition to Cornelissen, co-authors on the research include Michael R. Bashshur of Lee Kong Chian School of Business, Singapore Management University; Julian Rode of the Helmholtz Centre for Environmental Research UFZ; and Marc Le Menestrel of the Universitat Pompeu Fabra.

This research was supported by Grant ECO2008-01768 from the Spanish Ministry of Science and Innovation.

For more information about this study, please contact: Gert Cornelissen at gert.cornelissen@upf.edu.

The APS journal Psychological Science is the highest ranked empirical journal in psychology. For a copy of the article "Rules or Consequences? The Role of Ethical Mind-Sets in Moral Dynamics" and access to other Psychological Science research findings, please contact Anna Mikulak at 202-293-9300 or amikulak@psychologicalscience.org.


[ Back to EurekAlert! ] [ | E-mail | Share Share ]

?


AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert! system.


Source: http://www.eurekalert.org/pub_releases/2013-03/afps-don030713.php

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Facebook tries to stay hip with jazzier News Feed

Facebook CEO Mark Zuckerberg speaks at Facebook headquarters in Menlo Park, Calif., Thursday, March 7, 2013. Zuckerberg on Thursday unveiled a new look for the social network's News Feed, the place where its 1 billion users congregate to see what's happening with their friends, family and favorite businesses.(AP Photo/Jeff Chiu)

Facebook CEO Mark Zuckerberg speaks at Facebook headquarters in Menlo Park, Calif., Thursday, March 7, 2013. Zuckerberg on Thursday unveiled a new look for the social network's News Feed, the place where its 1 billion users congregate to see what's happening with their friends, family and favorite businesses.(AP Photo/Jeff Chiu)

Facebook CEO Mark Zuckerberg speaks at Facebook headquarters in Menlo Park, Calif., Thursday, March 7, 2013. Zuckerberg on Thursday unveiled a new look for the social network's News Feed, the place where its 1 billion users congregate to see what's happening with their friends, family and favorite businesses.(AP Photo/Jeff Chiu)

Facebook CEO Mark Zuckerberg speaks at Facebook headquarters in Menlo Park, Calif., Thursday, March 7, 2013. Zuckerberg on Thursday unveiled a new look for the social network's News Feed, the place where its 1 billion users congregate to see what's happening with their friends, family and favorite businesses.(AP Photo/Jeff Chiu)

Facebook CEO Mark Zuckerberg speaks at Facebook headquarters in Menlo Park, Calif., Thursday, March 7, 2013. Zuckerberg on Thursday unveiled a new look for the social network's News Feed, the place where its 1 billion users congregate to see what's happening with their friends, family and favorite businesses. (AP Photo/Jeff Chiu)

Facebook CEO Mark Zuckerberg speaks at Facebook headquarters in Menlo Park, Calif., Thursday, March 7, 2013. Zuckerberg on Thursday unveiled a new look for the social network's News Feed, the place where its 1 billion users congregate to see what's happening with their friends, family and favorite businesses.(AP Photo/Jeff Chiu)

MENLO PARK, Calif. (AP) ? Facebook doesn't want to be dismissed as an Internet has-been before its social network even enters its adolescence.

In an effort to remain hip, it is infusing the focal point of its website with a more dynamic look and additional controls designed to empower its 1 billion users to sort streams of photos and other material into more organized sections that appeal to their personal interests.

The changes unveiled Thursday are an attempt to address complaints that Facebook's hub ? the News Feed ? is degenerating into a jumble of monotonous musings and disjointed pictures. This has come as users' social circles have widened from a few dozen people to an unwieldy assortment of friends, family, businesses, celebrities, co-workers and fleeting acquaintances.

That evolution requires a more nuanced approach than the computer-generated algorithms that Facebook has been relying on to pick out the most relevant content to display in each user's News Feed. The growing popularity of smartphones and tablet computers equipped with high-quality cameras also is turning the News Feed into a more visual gallery, another shift that Facebook is tackling by carving out more space to display photos and video.

Facebook Inc. CEO Mark Zuckerberg hopes the makeover turns the News Feed into something like a newspaper tailored to fit the particular interests of each user on every visit to the website.

"This gives people more power to dig deeper into the topics they care about," Zuckerberg said while discussing the makeover at Facebook's Menlo Park, Calif., headquarters.

By keeping Facebook relevant, Zuckerberg hopes to avoid the fate of his company's social networking forerunners, Friendster and MySpace. Those once-trendy sites quickly flamed out, largely because they didn't say attuned to the changing interest of fickle audience. Making that mistake is even more costly in an age of increasingly short attention spans and technological tools that make it easy to find some other diversion with a quick click of the computer mouse or the swipe of a finger on a smartphone.

"They needed to freshen things up," said Brian Blau, research director of consumer technologies for Gartner Inc. "This should bring a lot of cooler things" into the News Feed.

Although Zuckerberg didn't say it, the overhaul also appears to be aimed at carving out more space to show larger and more compelling ads within the News Feed as Facebook seeks to boost its revenue and stock price.

Previous tweaks to the News Feed have triggered howls of protest among Facebook's users. Hoping to minimize the grousing this time around, Facebook intends to roll out the changes in phases. It will probably be at least six months before everyone who accesses Facebook on a personal computer sees the revamped News Feed, the company said. New mobile applications featuring the changes should be released within that time frame too.

The transition is likely to be completed before Facebook celebrates its 10th birthday next February.

The facelift is likely to be more jarring for those who only visit Facebook on a PC because it incorporates some features already deployed in the social network's mobile applications for smartphones and tablet computers.

The new features will enable users to choose to see streams of content that may feature nothing but photos or posts from their closest friends, family members or favorite businesses. Or they can just peruse content about music, or sports, as if they were grabbing a section of a newspaper. Other newspaper-like changes will include lists of events that users' social circles have flagged for the upcoming weekend and other summaries meant to resemble a table of contents.

Facebook still intends to rely on algorithms to select some material to feature on the main part of the News Feed, much like newspaper editors determine what goes on the front page.

The additional space being devoted to photos and video is an acknowledgement how dramatically the composition of Facebook's content has changed during the past 16 months. About 50 percent of the posts on News Feed now include a photo or video now, up from 25 percent in November 2011, according to Facebook's data.

Bigger pictures also will give advertisers a larger canvass to make their marketing pitches. Facebook is hoping marketers will seize the opportunity to develop more creative ways to entice and intrigue customers so advertising can become a more acceptable fixture on the social network.

More than anything else, the changes are meant to make Facebook a more fun place to hang out.

"This is all about keeping people engaged," Blau said.

Although Facebook's website remains one of the Internet's top destinations, there have been early signs that the social network is losing some of its pizazz, particularly among younger Web surfers who are starting to spend more time on other fraternizing hubs such as Tumblr, Pinterest and Instagram, a photo-sharing site that Facebook bought for $521 million last summer.

A phenomenon, known as "Facebook Fatigue," was recently documented in a report from Pew Research Center's Internet and American Life Project. The study found that about 61 percent of Facebook users had taken a hiatus for reasons that range from boredom to too much irrelevant information to Lent.

That's a worrisome trend for Facebook because the company needs to ensure that its audience keeps coming back so it can learn more about their interests and, ultimately, sell more of the advertising that brings in most of the company's revenue.

"I don't think it had turned into a crisis, but Facebook was probably seeing some internal data that was telling them they needed to do something," said Greg Sterling, a senior analyst for Opus Research.

Facebook has been struggling to find the right balance between keeping its fun-loving audience happy and selling enough ads to please investors who want the company to accelerate its revenue growth.

Wall Street seems to think the redesigned News Feed might be a step in the right direction. Facebook's stock gained $1.13, or 4.1 percent, to close Thursday at $28.58. The shares still remain 25 percent below the $38 that they fetched in Facebook's initial public offering last May.

The mobile-friendly redesign of News Feed underscores the company's intensifying focus on smartphones and tablet computers as more of its users rely on those devices to interact on the social network.

About 23 percent, or $306 million, of Facebook's advertising revenue came from the mobile market during the final three months of last year. Zuckerberg thinks more than half of Facebook's revenue will be coming more mobile devices within the next few years ? a goal that should be easier to reach if the redesigned News Feed turns out to be as compelling as he envisions.

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/3d281c11a96b4ad082fe88aa0db04305/Article_2013-03-08-Facebook-Remixed%20News%20Feed/id-fd44081bb9264d3093b4612eb9fc0378

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বৃহস্পতিবার, ৭ মার্চ, ২০১৩

New Schwarzenegger Inspired Weightlifting Program - Health ...

I updated my old workout routine and here it is, what do you guys think?

Day A - Monday, Friday
Chest, Back, Traps & Biceps
Flat Bench Press - 5x5
Wide Grip Bench Press - 5x5
Incline Bench Press - 5x5
Squat - 5x8
Incline Flyes - 5x8
Flat Flyes - 5x8
Pullovers - 5x8
Upright Row - 5x8
Barbell Curls - 5x8
Incline Dumbell Curls - 5x8
Standing Alternate Dumbell Curls - 5x8
Hammer Curls - 5x8
Free standing one arm Concentration Curls - 5x8
Dumbell Flyes - 5x8
Pull Ups - 5x8

Day B - Wednesday
Deltoids & Triceps
Squat - 5x8
Close Grip Bench Press - 5x5
Seated Dumbell Presses - 5x8
Rotating Arnold Press - 5x8
Seated French Presses - 5x8
Tricep Kickbacks - 5x8
One arm Tricep Extensions - 5x8
Bent over Dumbell Lateral Raise - 5x8
Upright Row - 5x8
Standing Alternative Dumbell Raises - 5x8
Standing Dumbell Raise - 5x8
Standing Alternate Dumbell Curls - 5x8
Seated Concentration Curls - 5x6
Pushdowns - 5x8

Source: http://www.wrongplanet.net/postt225604.html

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