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