saw the personal trainer today

I did 3 miles on treadmill both fast walking and up to 5.6 mph on treadmill

stomach and back:
superman 1 x 4 at 10
peguin 30 reps
tiny abdominal crunch 25
vertical reverse crunch 15
bicycle 12
crunch on ball 12
incline 15

legs:
squat 15
leg machines thigh in and out 12 at 80
leg lifts: 12 at 60
leg lifts: 12 at 50

arms:
rope pull 12 reps at 40
bicept curls 12 at 8 pounds
bench bress 12 at 40

weight 165