Albert P. ~ Age 41 (462 lbs)

CHEST & CARDIO

WARMUP: 1/2 mile on treadmill @ 2.8 mph

WORKOUT:
Incline Dumbbell Press - 4x15* 1st set warmup

Incline Dumbbell Punch - 3x15

Flatbench Dumbbell Press - 3x15

Machine Incline Press - 3x15

Machine Press - 3x15

Machine Fly(15 each arm) - 3x30

Cable Fly(15 each arm) - 6x30* 3 upper & 3 middle

CARDIO: 1/2 mile on treadmill @ 3.0 mph

Kevin S. ~ Age 25 (176 lbs)

CHEST & CARDIO

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical

WORKOUT:
Incline Press(Smith Machine) - 6 sets x 15*, 12, 10, 8, 8 & 15 *1st set warmup

Incline Press(Dumbbells) - 3x12
superset w/ Incline Press Punches - 3x10

Flatbench Press(Dumbbells) - 3x12
superset w/ Body Weight Dips - 3xfailure

Incline Flys - 3x15
superset w/ Machine Fly(15 each arm) - 3x30

Machine Press - 5 drop sets(4x10 & 1xfailure)* repeat twice


CARDIO: 20 mins (5mins @ 15% incline @ 4.0mph then 2.5mins @ 10% incline @ 3.5mph and repeat 2.5 times)