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All weights are doing 3 sets of 12 unless otherwise noted. Bench press, 45 degree leg press, chest press, free motion fly machine, preacher curl machine, lat pulldown machine, (3 sets of 20 on the calf lift machine, the one that has a seat since my shoulders can't support 180kg without a great deal of pain), sitting leg curl machine, ball pushups, ab-lines, planks, ball kicks, head+shoulder raises (raise them off the ground, keep neck straight, hold as long as you can), free weight shoulder press, dumbbell incline press, dumbbell lunges. I run for 20-60 minutes depending on mood and how soon I get bored, and do 10 minutes of interval training. Sometimes 20.
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