Arms/Backi/Abs

Curls using cables
Warmup: 60 lbs
Set 1-4: 130 lbs

Reverse curls using cables
Warmup: 45 lbs
Set 1: 90 lbs
Set 2-3: 80 lbs

Pulldowns using Pulleys
Warmup: 60 lbs
Set 1-3: 130 lbs
Set 4: 120 lbs

Seated rowing (or some such)
Warmup: 50 lbs
Set 1-4: 130 lbs

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

Crunches on bench
Warmup: none
Set 1-4: 25 reps each

Leg raises on the dip machine
Warmup: none
Set 1-4: 15 reps, raised knees to face

Cardio: 1 mile walking