I'll put the last few work-outs on the one entry.

Always start with a 10 min warm-up on the rower.
Between the first and second set I do 10 minutes on the upright bike, level 5, with 4 x 30 seconds max effort at level 10.
Between second and third set I do 10 minutes on treadmill, 1 - 1.5% gradient @ 4mph.
Always finish off with abs using swiss ball. Failure each time. Crunch on ball using 5lb medicine ball as extra weight on chest. Follow that with crunch on floor, legs on ball holding med ball and alternatively reaching straight above and then towards knees. Hope I've described it right!
Where I can I'll be using swiss ball instead of bench or machines.

BACK/BIS

dual link lat pull down: 3@30kg
seated row: 3@35kg
one arm row: 3@12kg
bicep curl: 3@15kg

SHOULDERS

shoulder press: 3@6kg
shrugs: 3@10kg
arnie press: 3@6kg
rotator cuff: 3@4kg

CHEST/TRIS

chest press: 3@8kg
flyes: 3@8kg
pec deck: 3@20kg
tricep dip (body weight on benches) 3 sets
tricep extension: 3@9kg

LEGS

ball squats: 3@20kg
lunges: 3@20kg
calf raises: 3@42.5kg
dead lifts: 3@20kg

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