Seated rowing (or some such)
Warmup: 70 lbs X 10 reps
Workout: 150lbs X ? reps (X3)

Seated rowing (hands on horizontal bars)
Warmup: 50 lbs X10 reps
Sets 1-3: 110 X? reps

Curls using Pulleys
Warmup: 50 lbs X 10 reps
Workout: 100 lbs X 5-9 reps (X5)

Reverse curls using Pulleys
Warmup: 40 lbs X 10 reps
Workout: 80 lbs X 4-7 reps (X3)

Pulldown machine
Warmup: 90 lbs X 10 reps
Workout: 190 lbs X 6-8 reps (X3)

Crunches on bench
Warmup: none
Workout 10 forward, 10 left, 10 right (X3)

Ab-roller type machine:
Warmup: none
Workout 15 regular crunches (X3)

Leg raises on the dip machine
Warmup: none
Workout: 15 reps, raised knees to face (X3)

And for cardio:
30 min on stationary bike 9.41 miles