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)