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)