Albert P. ~ Age 41 (460 lbs)

SHOULDERS, BICEPS, TRICEPS & LIGHT CARDIO

WARMUP: 7.5 mins on treadmill @ 3.0 mph

WORKOUT:
Dumbbell Seated Shoulder Press - 4x15* 1st set warmup
Dumbbell Seated Front Raise - 3x15
Dumbbell Seated Lateral Raise - 3x15
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

Dumbbell Seated Alternating Hammer Bicep Curl(15 each arm) - 3x30
Dumbbell Seated Alternating Bicep Curl(15 each arm) - 3x30
Machine Bicep Curls - 3x15

Dumbbell Seated Tricep Extension(15 each arm) - 3x30
Cable Triceps Extension - 3x15
Cable Triceps Extension(palms down) - 3x15

CARDIO: 7.5 mins on treadmill @ 3.2 mph

Kevin S. ~ Age 25 (175 lbs)

SHOULDERS, TRICEPS & CARDIO

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

WORKOUT:
Seated Dumbbell Shoulder Press - 5x12* 1st set warmup

Dumbbell Seated Crucifix Lateral Raises - 3x12
superset w/ Cable Tricep Extension - 3x15* palms down

Dumbbell Standing Front Raise Punch(10 each arm) - 3x20
superset w/ Cable Tricep Extension w/ Rope - 3x15

Dumbbell Standing Hanging Lateral Raise(10 each arm) - 3x20
superset w/ Cable One Arm Tricep Extension(12 each arm) - 3x24

Barbell Upright Row w/ Smith Machine - 3x15
superset w/ Cable Tricep Kickback(12 each arm) - 3x24* last set to failure

Killer 4's - 3x40
superset w/ Cable Tricep Extension - 3x12* palms up & last set to failure

CARDIO: 15 mins on elliptical

Kevin S. ~ Age 25 (175 lbs)

LEGS & FOREARMS

*workout was performed on 11/11/09*

WARMUP: 5 mins on stairmaster, treadmill, bike or elliptical
*Dynamic Stretching*

WORKOUT:
Leg Press - 4x15* 1st set warmup
superset w/ Walking Lunges - 3x20

Machine Leg Extension - 3x15
superset w/ One Leg Squats(10 each leg) - 3x20

Machine Leg Curl - 3x15

Machine Calf Raise(all 3 positions for a total of 9 sets) - 3x15


Dumbbell Seated Forearm/Wrist Curls - 3x15* palms up

Dumbbell Seated Reverse Forearm/Wrist Curls - 3x15* palms down

Standing Wrist Twists 3x(up 3x and down twice)
superset w/ Barbell Standing Wrist Curls - 3x25* last set to failure