Training for Denise and Shelly

Db Box squats- 1 warm up x8, then 3x10 (use heaviest db's you can for good soild reps.) These can be done using a ball as well.
Db step back lunges- (don't do these if you have knee problems. Use a leg press machine instead) 3x8
Db Bench Press- 1 warm up x8, then do 3x8. Try to use heavier db each set.
Laterals- 3x10
Wide Grip Lat pull downs on a cable machine- 3x15
Abs- knees to chest (these can be done inclined or on a flat bench) 20 reps, Denise Austins- 20 reps.