Albert P. ~ Age 41 (461 lbs)

BICEPS, TRICEPS, LIGHT BACK & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 mph

WORKOUT:
Seated Alternating Dumbbell Curl(15 each arm) - 4x30* 1st set warmup
Seated Alternating Dumbbell Hammer Curl(15 each arm) - 3x30
Seated Alternating Dumbbell Curl(15 each arm) - 3x30* palms down
Machine Bicep Curls - 3x20* slow and concentrated

Cable Triceps Extension - 3x15* palms down
Cable Triceps Extension - 3x15* palms inward
Cable Triceps Extension - 3x15* palms up
Machine Triceps Extension - 3x15* slow and concentrated

Machine Row - 3x15* palms up & slow and concentrated
Machine Upper Row - 3x15* palms down & slow and concentrated

CARDIO: 1/2 mile on treadmill @ 3.2 mph

Kevin S. ~ Age 25 (176.5 lbs)

BACK, ABDOMINALS & CARDIO

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

WORKOUT:
Body Weight Chin-Up - 4x15* 1st set warmup
superset w/ Cable Row w/ Rope - 3x15

Body Weight Pull-Up - 3x15
superset w/ Dumbbell Row(12 each arm) - 3x24

Cable Lower Row - 3x15
superset w/ Dumbbell Bent-Over Row w/ Ball - 3x15* slow and concentrated

Cable Pulldown(both arms) - 3x15* palms down, arms extended in front
superset w/ Machine Upper Row - 3x15* slow and concentrated

ABDOMINALS: Any excercises 3x20 w/ 3 different excersises in a row continuously for 20 mins straight (9 sets total; 5 abdominal & 4 oblique)

CARDIO: 23 mins (5mins on treadmill @ 15% incline @ 4.0mph then 1.5mins@ 10% incline @ 3.5 mph & repeat 3.5 times)