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