Brandy M. ~ Age 27 (146 lbs)

CHEST, LEGS & LIGHT CARDIO

WARMUP: 5 mins on treadmill @ 3.0 mph

WORKOUT:
Pushups - 3x20
Squat then Medicine Ball Throw then jog down & back - 3x8
Situps - 2x15
Reverse Jackknives(10 each leg) - 3x20
Planks - 3x30sec
Ab Machine - 3x20 then 3x30 (15 each side oblique)
Machine Leg Curls - 3x10
Machine Hip Abduction - 3x20
Machine Hip Adduction - 3x20


CARDIO: 10 mins on elliptical

Albert P. ~ Age 41 (460 lbs)

CHEST & CARDIO

WARMUP: 1/2 mile on treadmill @ 3.0 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(both arms) - 3x15

Cable Fly(15 each arm) - 3x15

CARDIO: 1/2 mile on treadmill @ 3.2 mph

Kevin S. ~ Age 25 (176 lbs)

CHEST, TRICEPS & CARDIO

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

WORKOUT:
Incline Press(Dumbbells) - 4x12* 1st set warmup
superset w/ Cable Tricep Extension(both arms & palms down) - 3x15

Machine Chest Press - 3x30* last 5 reps to failure
superset w/ Barbell Reverse Closegrip Chest Press - 3x10

Machine Flys(10 each arm then 10 both arms) - 3x30
superset w/ Cable Tricep Extension w/ Rope(one arm) - 3x15

Dumbbell Lying Chest Pullovers - 3x20
superset w/ Dumbbell Seated One Arm Tricep Extension - 3x15

Cable Upward Flys - 3x15
monster set w/ Barbell Lying Tricep Extension - 3x15
monster set w/ Barbell Flatbench Closegrip Chest Press - 3x10
monster set w/ Cable Tricep Extension with Rope(both arms) - 3xfailure


CARDIO: 20 mins on elliptical