This Week's Workout

I think I forgot to post last week's. It was a good one too. Maybe I'll toss it in at the end of this 3 month training stint.This week used the "ladder" technique a few times. It just means that I only do one set of a cycle of 3 exercises...starting the 5 reps through each then 10 then 15. Those last 15 are not easy. The same weight is used and it is a little lower than I would do with a regular set.

• Chest press then star push ups then chest fly: ladder
  
  
• Lat pull down then 1 arm bench rows then dumbbell front raise into row: ladder
  
  
• Pull ups using the assist machine (no way other wise :P ): 6 reps, 3 sets, with rest
  
  
  
  
• Back extensions while holding plate then plate reverse fly: 12 reps, 3 sets, with rest
  
  
  
  
• Stability ball military 1 arm presses - keep feet together or even with only one foot on the ground: 12 reps, 2 sets, with rest
  
  
• Diagonal walking lunges then dumbbell step ups (10 per leg)...hold dumbbells while doing lunges also: 2-3 sets, with rest: lunges were done across the room, not measured out
  
  
• Leg press then Bosu ball squats: 12 reps, 2-3 sets, with rest
  
  
  
  
• Rope curls then rope triceps extension: 12 reps, 2 sets, with rest
  ...this was done on a machine but can be done with resistance bands around a pole or weights
  
  
• ABS - incline pikes then leg swings then medicine ball twist: until pooped out :P