Kevin S. ~ Age 25 (177lbs)

ABDOMINALS, CHEST & TRICEPS

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

WORKOUT:
9 different Ab exercises - 3x20 set of 3 exercises
Dips - 3xfailure
Machine Incline Chest Press - 3x12
superset w/ Dips with feet on Stability Ball - 3x20
Dumbbell Chest Punches - 3x12
superset w/ Cable Triceps Extension - 3x15
Cable Upward Fly - 3x15
superset w/ Cable One Arm Tricep Extension(15 each arm) - 3x30
Machine Pec Deck - 3x10 each arm then 3x15 both arms
superset w/ Cable T-bar Tricep Extension - 3x15* palms up
Cable Downward Fly - 3x15
superset w/ Plate Skullcrushers 3x15* last set to failure

Brandy M. ~ Age 27 (148lbs)

SHOULDERS, BICEPS, TRICEPS, LIGHT LEGS & LIGHT CARDIO

WARMUP: 10 mins on treadmill @ 3.0 mph

WORKOUT:
Machine Shoulder Press - 3x10
Machine Lateral Deltoid Raise - 3x10
Dumbbell Standing Alternating Front Deltoid Raise- 3x20
Dumbbell Standing Crucifix Hold - 2xfailure
Dumbbell Seated Tricep Extension - 3x10
Cable One Arm Tricep Extension - 3x10
Triangle Wall Pushups - 2xfailure
Dumbbell Standing Alternating Bicep Curls - 3x10
Cable Bicep Curls w/ Rope - 3x10
Dumbbell Bicep Hold - 2xfailure
Standing Front Lunges w/ Medicine Ball - 1x15,1x25,1xfailure

CARDIO: 10 mins on treadmill @ 3.2 mph