Brittany S. ~ Age 19

Level of Fitness: Intermediate
Goal: Tone

LOWER BODY & CARDIO

WARMUP: 10 mins warmup on Treadmill

WORKOUT & CARDIO:
Walking Forward Lunges(7 each leg) - 3x14
Machine Leg Extension - 3x10
Machine Leg Curls - 3x10
Calf Machine - 3x15
Wall Jumps 1x15, 1x20, 1x25
Pick 2 cards and do that many reps of bodyweight squats back to back, then run to exercise bike and do 100 rpm on level 3 for 2 mins and repeat sequence 5 times

Kevin S. ~ Age 25

CHEST & TRICEPS

WARMUP: 5 mins on Elliptical Machine

WORKOUT:
Dumbbell Incline Chest Press - 4x8
superset w/ 10 pushups* for every set throughout workout
Dumbbell Chest Punches - 3x8*
Dumbbell Incline Fly - 3x10*
Dumbbell Decline Fly - 3x10*
Dumbbell Pullovers - 3x10*
Machine Pec Deck - 3x10* each arm then 3x10 both arms* continuing to superset with pushups however last set is to failure

Audrey & Shannon C. ~ (Age 30)

UPPER BODY, ABDOMINALS & CARDIO

WARMUP: 10 mins on Elliptical
WORKOUT:
Machine Chest Press - 3x15
Pushups - 1x10, 9 , 8, 7, 6, 5, 4, 3, 2 & 1
Machine Chest Press - 3x20&5 to failure and `1xfailure
Bicycles - 2x20
6 inch leg lifts - 1x20sec, 1x30sec, 2x20+20kicks
CARDIO: (Run down & back, do jumping jacks with 5 cards picked; in between sets of jumping jacks do bike for 2 mins @ level 3 with rpm's above 100)* each time you go below 100 rpm's add 1 min

Richard E. ~ (Age 66)

UPPER BODY & CARDIO

WARMUP: 15 mins total - Intervals in Bike(1 min @ 60rpm, 70rpm & 80rpm and repeat 5 times)
Machine Vertical Press - 3x15
Dumbbell Alternating Chest Press - 3x20
Pec Dec - 3x15
Machine Middle Row - 3x15
Machine Bicep Curl - 3x15
Machine Tricep Extension - 3x15
CARDIO: 15 mins total - Intervals on Bike(1 min @ 60rpm, 70rpm & 80rpm and repeat 5 times)

Audrey & Shannon C. ~ (Age 30)

Level of Fitness: Beginner
Goal: Lose Weight/Tone

UPPER BODY, ABDOMINALS & CARDIO

WARMUP: 10 mins on Elliptical

WORKOUT:
Machine Chest Press - 3x15
Dumbbell Incline Alternating Chest Press(10 each arm) - 3x20
Cable Lat Pulldowns - 3x15
Machine Dorsiflexor - 3x15
Pushups - 1x10, 1x15, 1x20
6 inch leg lifts - 1x20sec, 1x30sec, 2x20+20kicks

CARDIO: 10 mins on Bike

Kevin S. ~ Age 25 (177.5 lbs)

CHEST, TRICEPS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Barbell Reverse Grip Chest Press - 4x10* 1st set warmup

Dips - 3x15
superset w/ Cable Tricep Extension with Rope(both arms) - 3x15

Machine Chest Press - 3x15* last 5 to failure
superset w/ Cable Tricep Extension w/ Rope(one arm) - 3x15

Machine Incline Chest Press - 3x15
superset w/ Dumbbell One Arm Tricep Kickback(15 each arm) - 3x30

Machine Fly(Pec Deck) - 3x15
monster set w/ Machine Flys - 3x15
monster set w/ Barbell Lying Skullcrushers - 3x15
monster set w/ Barbell Closegrip Chest Press - 3x10


CARDIO: (35 mins total) 25 mins on Treadmill(alternating incline & speed) & 10 mins on Elliptical

Richard E. ~ Age 66 (228 lbs)

FULL LOWER BODY & CARDIO

WARMUP: 5 mins on bike

WORKOUT:
Assisted Bodyweight Squats on Smith Machine - 3x15
Machine Leg Extension - 3x10
Machine Leg Curl - 3x10
Machine Calf Raise - 3x15
Standing Calf Raises - 3x15* Up and hold for 3 secs during rep

CARDIO: 15 mins on bike

Kevin S. ~ Age 25 (177lbs)

ABDOMINALS, CHEST & TRICEPS

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
9 different Ab exercises - 3x20 set of 3 exercises
Dips - 3xfailure
Machine Incline Chest Press - 3x12
superset w/ Dips with feet on Stability Ball - 3x20
Dumbbell Chest Punches - 3x12
superset w/ Cable Triceps Extension - 3x15
Cable Upward Fly - 3x15
superset w/ Cable One Arm Tricep Extension(15 each arm) - 3x30
Machine Pec Deck - 3x10 each arm then 3x15 both arms
superset w/ Cable T-bar Tricep Extension - 3x15* palms up
Cable Downward Fly - 3x15
superset w/ Plate Skullcrushers 3x15* last set to failure

Brandy M. ~ Age 27 (148lbs)

SHOULDERS, BICEPS, TRICEPS, LIGHT LEGS & LIGHT CARDIO

WARMUP: 10 mins on treadmill @ 3.0 mph

WORKOUT:
Machine Shoulder Press - 3x10
Machine Lateral Deltoid Raise - 3x10
Dumbbell Standing Alternating Front Deltoid Raise- 3x20
Dumbbell Standing Crucifix Hold - 2xfailure
Dumbbell Seated Tricep Extension - 3x10
Cable One Arm Tricep Extension - 3x10
Triangle Wall Pushups - 2xfailure
Dumbbell Standing Alternating Bicep Curls - 3x10
Cable Bicep Curls w/ Rope - 3x10
Dumbbell Bicep Hold - 2xfailure
Standing Front Lunges w/ Medicine Ball - 1x15,1x25,1xfailure

CARDIO: 10 mins on treadmill @ 3.2 mph

Albert P. ~ Age 41 (460 lbs)

BACK, BICEPS & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 mph

WORKOUT:
Cable Widegrip Lat Pulldown - 3x15* palms facing away
Cable Lat Pulldown - 3x15* palms facing towards
Cable Middle Row - 9x15* (3xclosegrip, 3xwidegrip, 3xrope)
Machine Row - 3x15
Machine Upper Row - 3x15
Machine Lower Row - 3x15

Machine Biceps Curl - 3x15
Seated Alternating Dumbbell Curl(15 each arm) - 3x30*
Seated Alternating Dumbbell Hammer Curl(15 each arm) - 3x30

CARDIO: 1/2 mile on treadmill @ 3.2 mph

Brandy M. ~ Age 27 (146 lbs)

CHEST, LEGS & LIGHT CARDIO

WARMUP: 5 mins on treadmill @ 3.0 mph

WORKOUT:
Pushups - 3x20
Squat then Medicine Ball Throw then jog down & back - 3x8
Situps - 2x15
Reverse Jackknives(10 each leg) - 3x20
Planks - 3x30sec
Ab Machine - 3x20 then 3x30 (15 each side oblique)
Machine Leg Curls - 3x10
Machine Hip Abduction - 3x20
Machine Hip Adduction - 3x20


CARDIO: 10 mins on elliptical

Albert P. ~ Age 41 (460 lbs)

CHEST & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 mph

WORKOUT:
Incline Dumbbell Press - 4x15* 1st set warmup

Incline Dumbbell Punch - 3x15

Flatbench Dumbbell Press - 3x15

Machine Incline Press - 3x15

Machine Press - 3x15

Machine Fly(both arms) - 3x15

Cable Fly(15 each arm) - 3x15

CARDIO: 1/2 mile on treadmill @ 3.2 mph

Kevin S. ~ Age 25 (176 lbs)

CHEST, TRICEPS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Incline Press(Dumbbells) - 4x12* 1st set warmup
superset w/ Cable Tricep Extension(both arms & palms down) - 3x15

Machine Chest Press - 3x30* last 5 reps to failure
superset w/ Barbell Reverse Closegrip Chest Press - 3x10

Machine Flys(10 each arm then 10 both arms) - 3x30
superset w/ Cable Tricep Extension w/ Rope(one arm) - 3x15

Dumbbell Lying Chest Pullovers - 3x20
superset w/ Dumbbell Seated One Arm Tricep Extension - 3x15

Cable Upward Flys - 3x15
monster set w/ Barbell Lying Tricep Extension - 3x15
monster set w/ Barbell Flatbench Closegrip Chest Press - 3x10
monster set w/ Cable Tricep Extension with Rope(both arms) - 3xfailure


CARDIO: 20 mins on elliptical

Brandy M. ~ Age 27 (146 lbs)

Level of Fitness: Beginner
Goal: Weight Loss & Tone

FULL BODY & LIGHT CARDIO

WARMUP: 5 mins on treadmill @ 3.0 mph

WORKOUT:
Machine Chest Press - 3x10
Cable Lat Pulldown - 3x10
Machine Shoulder Press - 3x10
Machine Bicep Curls - 3x10
Machine Tricep Extension - 3x10
Ab Machine - 2x40
Standing Front Lunges - 3x15
Standing Bodyweight Calf Raises - 3x20
Machine Hip Abduction - 3x15
Machine Hip Adduction - 3x15


CARDIO: 10 mins on elliptical

Albert P. ~ Age 41 (460 lbs)

FULL LOWER BODY & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 mph

WORKOUT:

Machine Leg Extension - 4x25

Machine Leg Curl - 4x25

Machine Calf Raise - 4x25

CARDIO: 1/2 mile on treadmill @ 3.0 mph

Kevin S. ~ Age 25 (175.5 lbs)

CHEST, BICEPS, ABDOMINALS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Dumbbell Chest Press on Stability Ball - 4x12* 1st set warmup
superset w/ Barbell Widegrip Bicep Curls - 3x15

Decline Press(Dumbbells) - 3x12
superset w/ Dumbbell Standing Alternating Bicep Curl(15 each arm) - 3x30

Widegrip Bodyweight Pushups - 3x15 then Dumbbell Jump Pushups 2x15* 5 sets alternate between both exercises
superset w/ Dumbbell Standing Alternating Hammer Curl(15 each arm) - 5x30

Dumbbell Flys on Stability Ball - 3x15
superset w/ Dumbbell Seated Alternating Lateral Bicep Curl(15 each arm) - 2x30, 1x20* slow and concentrated & last set hold concentration for 5 secs)

Downward Cable Flys(both arms same time) - 3x15* slow and concentrated
superset w/ Machine Bicep Curls - 3x15* last set to failure

ABDOMINALS: Any excercises 3x20 w/ 3 different excersises in a row continuously for 20 mins straight (9 sets total; 6 abdominal & 3 oblique)

CARDIO: 20 mins on elliptical

Albert P. ~ Age 41 (460 lbs)

SHOULDERS, BICEPS, TRICEPS & LIGHT CARDIO

WARMUP: 7.5 mins on treadmill @ 3.0 mph

WORKOUT:
Dumbbell Seated Shoulder Press - 4x15* 1st set warmup
Dumbbell Seated Front Raise - 3x15
Dumbbell Seated Lateral Raise - 3x15
Cable Shoulder Raises(palms down & 15 each arm) - 4x30
Cable Pullbacks(palms up & 15 each arm) - 4x30
Standing Cable Lateral Raise(15 each arm) - 4x30* slow and concentrated

Dumbbell Seated Alternating Hammer Bicep Curl(15 each arm) - 3x30
Dumbbell Seated Alternating Bicep Curl(15 each arm) - 3x30
Machine Bicep Curls - 3x15

Dumbbell Seated Tricep Extension(15 each arm) - 3x30
Cable Triceps Extension - 3x15
Cable Triceps Extension(palms down) - 3x15

CARDIO: 7.5 mins on treadmill @ 3.2 mph

Kevin S. ~ Age 25 (175 lbs)

SHOULDERS, TRICEPS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Seated Dumbbell Shoulder Press - 5x12* 1st set warmup

Dumbbell Seated Crucifix Lateral Raises - 3x12
superset w/ Cable Tricep Extension - 3x15* palms down

Dumbbell Standing Front Raise Punch(10 each arm) - 3x20
superset w/ Cable Tricep Extension w/ Rope - 3x15

Dumbbell Standing Hanging Lateral Raise(10 each arm) - 3x20
superset w/ Cable One Arm Tricep Extension(12 each arm) - 3x24

Barbell Upright Row w/ Smith Machine - 3x15
superset w/ Cable Tricep Kickback(12 each arm) - 3x24* last set to failure

Killer 4's - 3x40
superset w/ Cable Tricep Extension - 3x12* palms up & last set to failure

CARDIO: 15 mins on elliptical

Kevin S. ~ Age 25 (175 lbs)

LEGS & FOREARMS

*workout was performed on 11/11/09*

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical
*Dynamic Stretching*

WORKOUT:
Leg Press - 4x15* 1st set warmup
superset w/ Walking Lunges - 3x20

Machine Leg Extension - 3x15
superset w/ One Leg Squats(10 each leg) - 3x20

Machine Leg Curl - 3x15

Machine Calf Raise(all 3 positions for a total of 9 sets) - 3x15


Dumbbell Seated Forearm/Wrist Curls - 3x15* palms up

Dumbbell Seated Reverse Forearm/Wrist Curls - 3x15* palms down

Standing Wrist Twists 3x(up 3x and down twice)
superset w/ Barbell Standing Wrist Curls - 3x25* last set to failure

Albert P. ~ Age 41 (461 lbs)

BICEPS, TRICEPS, LIGHT BACK & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 mph

WORKOUT:
Seated Alternating Dumbbell Curl(15 each arm) - 4x30* 1st set warmup
Seated Alternating Dumbbell Hammer Curl(15 each arm) - 3x30
Seated Alternating Dumbbell Curl(15 each arm) - 3x30* palms down
Machine Bicep Curls - 3x20* slow and concentrated

Cable Triceps Extension - 3x15* palms down
Cable Triceps Extension - 3x15* palms inward
Cable Triceps Extension - 3x15* palms up
Machine Triceps Extension - 3x15* slow and concentrated

Machine Row - 3x15* palms up & slow and concentrated
Machine Upper Row - 3x15* palms down & slow and concentrated

CARDIO: 1/2 mile on treadmill @ 3.2 mph

Kevin S. ~ Age 25 (176.5 lbs)

BACK, ABDOMINALS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Body Weight Chin-Up - 4x15* 1st set warmup
superset w/ Cable Row w/ Rope - 3x15

Body Weight Pull-Up - 3x15
superset w/ Dumbbell Row(12 each arm) - 3x24

Cable Lower Row - 3x15
superset w/ Dumbbell Bent-Over Row w/ Ball - 3x15* slow and concentrated

Cable Pulldown(both arms) - 3x15* palms down, arms extended in front
superset w/ Machine Upper Row - 3x15* slow and concentrated

ABDOMINALS: Any excercises 3x20 w/ 3 different excersises in a row continuously for 20 mins straight (9 sets total; 5 abdominal & 4 oblique)

CARDIO: 23 mins (5mins on treadmill @ 15% incline @ 4.0mph then 1.5mins@ 10% incline @ 3.5 mph & repeat 3.5 times)

Albert P. ~ Age 41 (462 lbs)

CHEST & CARDIO

WARMUP: 1/2 mile on treadmill @ 2.8 mph

WORKOUT:
Incline Dumbbell Press - 4x15* 1st set warmup

Incline Dumbbell Punch - 3x15

Flatbench Dumbbell Press - 3x15

Machine Incline Press - 3x15

Machine Press - 3x15

Machine Fly(15 each arm) - 3x30

Cable Fly(15 each arm) - 6x30* 3 upper & 3 middle

CARDIO: 1/2 mile on treadmill @ 3.0 mph

Kevin S. ~ Age 25 (176 lbs)

CHEST & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Incline Press(Smith Machine) - 6 sets x 15*, 12, 10, 8, 8 & 15 *1st set warmup

Incline Press(Dumbbells) - 3x12
superset w/ Incline Press Punches - 3x10

Flatbench Press(Dumbbells) - 3x12
superset w/ Body Weight Dips - 3xfailure

Incline Flys - 3x15
superset w/ Machine Fly(15 each arm) - 3x30

Machine Press - 5 drop sets(4x10 & 1xfailure)* repeat twice


CARDIO: 20 mins (5mins @ 15% incline @ 4.0mph then 2.5mins @ 10% incline @ 3.5mph and repeat 2.5 times)

Albert P. ~ Age 41 (463 lbs)

CARDIO

*Static Stretching*
CARDIO: 1 mile on treadmill @ 2.4-2.8 mph (gradual increase in mph)

Albert P. ~ Age 41 (465+ lbs)

FULL UPPER BODY & LIGHT CARDIO

WARMUP: 7.5 mins on treadmill @ 2.2 mph

WORKOUT:
Incline Dumbbell Press - 4x15
Flatbench Dumbbell Press - 4x15
Pec Deck - 4x15* slow and concentrated

Machine High Row - 4x15
Machine Row - 4x15
Reverse Pec Deck - 4x15* slow and concentrated

Cable Shoulder Raises(palms down & 15 each arm) - 4x30
Cable Pullbacks(palms up & 15 each arm) - 4x30
Standing Cable Lateral Raise(15 each arm) - 4x30* slow and concentrated

Cable Triceps Extension - 3x15
Cable Triceps Extension(palms down) - 3x15

Seated Alternating Hammer Bicep Curls(15 each arm) - 3x30
Seated Alternating Bicep Curls(15 each arm) - 3x30

CARDIO: 7.5 mins on treadmill @ 2.4 mph

Kevin S. ~ Age 25 (177 lbs)

TRICEPS, BICEPS & ABDOMINALS

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Cable Triceps Extension - 4x15* 1st set warmup

French Press(use Dumbbell & do 3 drop sets of 10 for a total of 9 sets) - 3x30

Cable Tricep Extension w/ Rope(15 each arm) - 3x30

Cable Tricep Extension(Hammer) - 3x10
superset w/ Cable Triceps Extension(palms up) - 3x10

Skullcrushers - 3x15* last 2 sets to failure


Barbell Biceps Curl(close grip) - 3x15
superset w/ Machine Biceps Curl - 3x15* slow and concentrated

Dumbbell Biceps Curl(palms down) - 3x15*
superset w/ Seated Alternating Hammer Curls(10 each arm) - 3x20

Standing Dumbbell Bicep Curls(10 each arm) - 3x20

Seated Cable Biceps Curl - 3x15* last 2 sets to failure

ABDOMINALS: Any excercises 3x20 w/ 3 different excersises in a row continuously for 20 mins straight (9 sets total; 5 abdominal & 4 oblique)

Albert P. ~ Age 41 (465+ lbs)

FULL LOWER BODY & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 mph

WORKOUT:

Assisted Bodyweight Squats on Smith Machine - 4x15* 1st set warmup

Machine Leg Extension - 4x20

Machine Leg Curl - 4x20

Machine Calf Raise - 4x20

CARDIO: 1/2 mile on treadmill @ 3.0 mph

Kevin S. ~ Age 25 (175.5 lbs)

SHOULDERS & LEGS

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Seated Dumbbell Shoulder Press - 3x12* 1st set warmup
Seated Dumbbell Arnold Press - 2x15 (alternate one set reg next set is arnold)

Alternating Front/Lateral Raise(one arm front & other arm lateral at the same time) - 3x20*
superset w/ Barbell Upright row - 3x20

Reverse Pec Deck(both arms & palms facing away) - 3x15* slow and concentrated
superset w/ Posterior Dumbbell Raise(15 each arm) - 3x30* slow and concentrated


*Dynamic Stretching*
Leg Press - 4x15* 1st set warmup

Machine Leg Extension - 3x15

Machine Leg Curl - 3x15

Machine Calf Raise(all 3 positions for a total of 9 sets) - 3x15

Albert P. ~ Age 41 (465+ lbs)

FULL UPPER BODY & LIGHT CARDIO

WARMUP: 7.5 mins on treadmill @ 2.2 mph

WORKOUT:
Incline Dumbbell Press - 4x15
Flatbench Dumbbell Press - 4x15
Pec Deck - 4x15* slow and concentrated

Machine High Row - 4x15
Machine Row - 4x15
Reverse Pec Deck - 4x15* slow and concentrated

Cable Shoulder Raises(palms down & 15 each arm) - 4x30
Cable Pullbacks(palms up & 15 each arm) - 4x30
Standing Cable Lateral Raise(15 each arm) - 4x30* slow and concentrated

Cable Triceps Extension - 3x15
Cable Triceps Extension(palms down) - 3x15

Seated Alternating Hammer Bicep Curls(15 each arm) - 3x30
Seated Alternating Bicep Curls(15 each arm) - 3x30

CARDIO: 7.5 mins on treadmill @ 2.4 mph

Kevin S. ~ Age 25 (175 lbs)

BACK, BICEPS, ABDOMINALS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Cable Row(both arms/close grip) - 4x12* 1st set warmup
superset w/ Barbell Curl(widegrip) - 3x15

Machine Pulldowns(both arms) - 3x15
superset w/ Seated Alternating Dumbbell Curls(10 each arm) - 3x20* hammer to regular curl

Cable Twist Lat Pulldown(one arm, twist and look back as far as you can & 12 each arm) - 3x24* slow and concentrated
superset w/ Isolated Dumbbell Curls(15 each arm) - 3x30* slow and concentrated

Cable Pulldown(both arms) - 3x15* palms down, arms extended in front
superset w/ Cable Bicep Curls(15 each arm) - 3x30* last set to failure

Machine Row - 3x15* slow and concentrated
superset w/ Machine Bicep Curls(both arms same time) - 3x15* slow and concentrated & last 2 sets to failure

both arms same time) - 3x12* slow and concentrated
superset w/ Machine Tricep Kickbacks(one arm) - 3x15* last set to failure

ABDOMINALS: Any excercises 3x20 w/ 3 different excersises in a row continuously for 20 mins straight (9 sets total; 6 abdominal & 3 oblique)

CARDIO: 30 mins (7.5 mins elliptical, 7.5 mins treadmill @ 15% incline @ 4.2 mph & repeat twice)

Kevin S. ~ Age 25 (177 lbs)

Level of Fitness: Intermediate
Goal: Build Muscle

CHEST, TRICEPS & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Incline Press(Dumbbells) - 4x12* 1st set warmup
superset w/ Machine Dips(Weighted) - 3x20

Decline Press(Dumbbells) - 3x12
superset w/ Triangle Pushups - 3x20

Body Weight Dips - 3x15
superset w/ Wide Grip Pushups(use dumbbell for hand placement) - 3x20

Dumbbell Pullovers - 3x20
superset w/ Machine Flys(both arms same time) - 3x15* slow and concentrated & last set to failure

Upward Cable Flys(both arms same time) - 3x12* slow and concentrated
superset w/ Machine Tricep Kickbacks(one arm) - 3x15* last set to failure

CARDIO: 30 mins (10 mins elliptical, 10 mins treadmill @ 15% incline @ 4.0 mph, 10 mins bike @ 90 rpm)* while on bike if you go below 90 rpm add another 2 mins