Weight Workout 6: general workout

Warm up:
5-10 minutes easy

Legs:
2 x 10 side lungs each leg. Hold mod. weight (dumbbells) in both hands
2 x 15 squats on Bosu Ball (have the ball part on the ground for additional challenge)
2 x 15 one leg squats (15 each leg)
3 x 12 leg press, heavy weight
2 x 10 lunges (each each leg)
Immediately after lungs do half way lunges 2 x 10 each leg

Arms:
2 x 15 Tricep kick backs
2 x 15 triep extensions
2 x 15 curls (use a bar, not dumbbells)
2 x 15 reverse curls (use same weight from regular curls)
3 x 12 cable cross over (go heavy)
3 x 12 chest press machine or incline chest press (go heavy)
3 x 10 unilateral bent over row (use a bench and do 10 each arm)
3 x 10 pull ups or assisted pull up machine (go army pull up style)

Finish with push up ladder... i.e. start at 15... rest... then do 14... rest.... then do 13, etc. all the way down to one

Cool Down:
5-10 min. easy