Legs and Arms:
Warmup- 10 minutes on elliptical
Superset (4 sets):
Back squat + (Prone DB Triceps extension) + [Barbell bicep curls]- 20 reps, (20 reps), [20 reps (slow)]
Superset (4 sets):
      Weighted Stationary lunges (left leg) x 20
       Alternating DB curls on 45 degree bench x 10
       Weighted Stationary lunges (right leg) x 20
       Triangle pushups (on knees) x 15.. slow
Superset:
        Jumping alternating lunges x 10 per leg
        DB hammer curls on 45 degree bench x 20
        Theraband tricep extensions x 20
        30 minutes on elliptical for cardio

Cardio:
AM Cardio- 45 min on stairmill level 5
PM Cardio- 3 mile jog (typically 30 minutes)

Back and Abs:
Pre-Cardio- 20 minutes Elliptical level 5
Machine Rows superset with hanging leg raises for abs-40 lbs x 20, 45 lbs x 20, 50 lbs x 20, 55 lbs x 20
Machine reverse flyes palms up (This is more for rotator cuff strengthening) Superset with x 25 crunches on resistance ball
4 sets of 25 lbs flyes + 25 crunches
Mid Cardio  20 minutes Elliptical level 5
Hammer Free weight rows (vertical close grip)- 50 lbs x 20, 70 lbs x 20, 90 lbs x 12, 140 lbs x 8
Lat Pulldowns- 45lbs x 20, 55lbs x 15, 60 lbs x 12, 65 lbs x 8

Delts:
30 minutes recumbent bike level 5
Hammer strength shoulder press- 20 reps, 20, 15, 9
Dumbbell overhead press- 20, 20, 20, 15
DB Side raises- 15, 12, 7, 15
DB diagonal raises (this is more for rotator cuff strengthening- 3 sets of 15reps
DB Scaption (this is also more for rotator cuff strengthening)- 4 sets of 20 reps

Legs and Core:
AM Cardio- 45 minutes stairmill level 4 + 30 minutes on recumbent bike level 5
For this day, everything (but calves) is 4 sets of 20 reps with high weights, which I determine using the first set as an indicator of what I can do that day:
Leg extension
Machine crunches
BB deadlifts
Machine torso rotator (for obliques)
Machine hip adductions
Roman chair hyperextensions… with focus on glutes
Machine hip abduction
Planks
Calf raises- I only do 2 sets of 15 reps. Why? Because this is the one bodypart that affects my plantar fasciitis.  It only gets trained with one exercise per week.
Post Cardio- 2 mile jog