Awesome Training #1 with David Howell and Dorian Howell

Awesome Training #1 with David Howell and Dorian Howell Today I have got my dad to start training with me. His weight in and results: 3-24-12 Weight 230 pounds.Goal to weight 165 pounds. Chest 47. Waist 49. Hips 48. Right upper arm relax 14, flexed 15 1/4 inches. Left upper arm relax 13, flexed 14 inches. First day of training. 3-24-12 Started @ 4:10 PM Ended @ 5:30 PM Upper body Muscles worked; Chest and Back super-set,Trapezoid, Triceps and Biceps super-set, Deltoids, Forearms, Dumb-bell chest presses reps 20, 15, set #3 bench flys with chest press reps 7&5. Weights 20 pounds each! Super-set with (palms facing yourself, close-grip)Lat pull-down reps 20, 15, 12. Weights 4 plates. Deadlifts reps10, 10, 8. Weights 30 pounds each. Machine chest press reps10, 15, 12. weights 2 plates for first set than 1 plates for next 2 sets. Left arm machine chest press reps 5, 7, 10. weights no plates. Upright Rows first and last set was with dumb-bells, second set was with bar-bell. reps 15, 15, 15. weights 10 pounds each! super-set with Dumb-bells shoulder shrugs reps 15, 15, 15. weights 30 pounds each. Over-head one arm Triceps extensions reps 15, 12, first set was with 15 pounds dumb-bells than last was 10 pounds. super-set with Bar-bell standing Biceps curls reps 15, 12. weights 10 pounds plate on each side. reverse Triceps pull-down reps 10. weight 2 plates. & Triceps pull-down reps 10. weights 2 plates. super-set with Concentration curls reps 10, 10. weights 15 pounds each arm. (note he needs to slow down each rep by 1 to 2 seconds longer.) Rotator Cuff Exercises (ines and outes) reps 15, 15, 15. weights 2 1/2 pounds. Hand grip reps 20, 20, 20. super-set Reverse Biceps Curl reps 15, 15, 15. weights 5 pounds on each side.