Workout #1

10 minute warm-up on cardio equipment (we use the Concept2 rower)
Exercises are performed in straight sets with a 2-minute break in between sets. After each set, weight is added to ensure failure on the last 2 reps. First and second sets perform 12 reps, third set perform 14 reps.

Squats
Leg Press
Ham String Curls

Bench Press
Bent over Rows
Military Press

Ab Crunches on Machine
Back Extensions
Incline Situps

Cool down and Stretch for 15 minutes

10 minute warm-up on cardio equipment (we use the Concept2 rower)
Exercises are performed in straight sets with a 2 minute break in between sets. After each set, weight is added to ensure failure on the last 2 reps. First and second sets perform 12 reps, third set perform 14 reps.

Lunges with Dumbells in each hand
Leg Press
Hamstring Curls

Bench Press
One Arm Rows on Bench
Military Press
Power Cleans
Dead Lift

Ab Crunches on Machine
Back Extensions
Incline Situps

Cool down and Stretch for 15 minutes

PLEASE EMAIL ME IF YOU DO NOT UNDERSTAND AN EXERCISE!!!

This is only a guide.  A good program will address your SPECIFIC needs!