Arms & Back (pull); Abs

Seated rowing (or some such)
Warmup: 70 lbs
Set 1-4: 170 lbs

Pulldown machine (radial)
Warmup: 110 lbs
Set 1-3: 210 lbs
Set 4: 200 lbs

Pulldowns using Pulleys
Warmup: 50 lbs
Set 1-4: 100 lbs

Curls using cables
Warmup: 55 lbs
Set 1-4: 100 lbs

Reverse curls using cables
Warmup: 40 lbs
Set 1-4: 90 lbs

Crunches on bench
Warmup: none
Set 1-3: 10 reps forward, 10 reps left, 10 reps right (no pause)

Leg raises on the dip machine
Warmup: none
Set 1-3: 15 reps, raised knees to face