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