Warm up on rowing machine. Then use leg adductor and the other leg one (no idea of names) 25kg. Lat pull down 20-25kg, chest press, shoulder press 20-25kg rep x3 for all. Try to do some ab exercises but I hate them. Tricep and bicep exercises. Cross trainer and treadmill to cool down. The time on them depends on how much time I have. This is an ideal day. Don't always have time to complete it all. Supposed to do squats too but that rarely happens.