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"BUDDY SESSIONS" OF 2 OR MORE PEOPLE
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Client: Male
Age: 45
Weight: 225
Height: 5'8"
Body Fat:30%
Health Conditions: None
#of days you work out: 3


Body By Craig Sample Workout

Day 1:Chest,Shoulders,Triceps ,Cardio
Chest
- Iso Bench Press: 3 sets of 10-15 repetitions
- Pec fly machine: 3 sets of 12-15 repetitions
Shoulders:
- Iso Shoulder Press: 3 sets of 10-15 repetitions
- Iso Lateral Machine:3 sets of 12-15 repetitions
Triceps:
- Cable Pushdowns: 3 sets of 12-15 repetitions
- Cardio: work up to where this client is doing 30 minutes of cardio at 70-85% of max heart rate on the elliptical, treadmill, bike, etc.)


Day 2:Legs, Abdominals & Cardio
Legs:
- Leg Extensions: 3 sets of 12-15 repetitions
- Leg Curls: 3 sets of 12-15 repetitions
- Leg Presses: 3 sets of 10-15 repetitions
- Calf Machine: 3 sets of 15-20 repetitions
- Abdominal Machine: 3 sets of 15-25 repetitions
- Leg Raises: 3 sets of 12 or more repetitions
- Cardio: 30 minutes of 70-85% of max heart rate

Day 3: Back, Biceps, Abdominals & Cardio
Back:
- Front Lat Pull downs: 3 sets of 12-15 repetitions
- Row Machine: 3 sets of 10-12 repetitions
One Arm Dumbbell Rows: 3 sets of 10-15 repetitions
Biceps:
- Seated Dumbbell Curls: 2 sets of 10-12 repetitions
- Preacher Curl Machine: 2 sets of 10-15 repetitions
- Incline Sit-ups: 3 sets of 10-25 repetitions
Cardio:
Same as the previous 2 days. I would recommend alternating pieces of cardio equipment each workout as not to become bored.

Notes:
This client should have a Doctor's checkup before starting this program even he says he has no health problems. Once he has started the program I would like for him to build up to where he is resting only 30-45 seconds in between sets.

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