Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)
Machines- Alternated
leg press machine, chest press machine, bicep pull
alternated squat machine, with arm press, shoulder
press machines
alternated other leg press machine, chest row, chest flies machines
(all machines three sets of 6-10 reps)
Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)
Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand