Two miles on the elliptical, level 10 incline, level 1 resistance

5 minutes warm-up on the cross trainer, level 1

All sets 10 reps

2 sets pull-ups on gravitron, 15 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 40 pounds
2 sets shoulder pulldowns, 12.5 pounds
2 sets push-ups on gravitron, 15 pounds resistance
2 sets seated rows, 40 pounds
2 sets tricep presses, 40 pounds
2 sets donkey presses, 50 pounds

Two miles on the elliptical, level 10 incline, level 1 resistance

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 15 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 50 pounds
2 sets shoulder pulldowns, 20 pounds
2 sets push-ups on gravitron, 15 pounds resistance
2 sets seated rows, 40 pounds
2 sets tight seated rows, 27.5 pounds
2 sets tricep presses, 40 pounds
2 sets donkey presses, 70 pounds

3.15 miles on the elliptical, level 10 incline, level 2 resistance in 45 minutes.

5 minutes warm-up on the cross trainer, level 3

All sets 10 reps

2 sets pull-ups on gravitron, 20 pounds resistance
2 set leg presses, 135 pounds
2 sets lat pulldowns, 55 pounds
2 sets shoulder pulldowns, 20 pounds
2 sets push-ups on gravitron, 20 pounds resistance
2 sets seated rows, 45 pounds
2 sets assisted situps, 45 pounds
2 sets tricep presses, 30 pounds
2 sets donkey presses, 70 pounds

I got a couple of numbers wrong because I was copy/pasting, this is actually what I did.

10 minutes warm-up on the cross trainer, level 3

All sets 10 reps:

3 sets pull-ups on gravitron, 20 pounds resistance
3 set leg presses, 135 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20 pounds
3 sets push-ups on gravitron, 20 pounds resistance
3 sets seated rows, 45 pounds
3 sets assisted situps, 45 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 70 pounds

10 minutes elliptical, level 2 resistance (roughly 1.5 miles total cardio)

60 minutes on elliptical, 4.25 miles, level 2 resistance

1 mile on the cross trainer, level 3

All sets 5 reps:

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 85 pounds

1 mile on the elliptical, level 2 resistance

4.3 miles on the elliptical, interval program, level 2 resistance

1 mile on the cross trainer, level 3

All sets 3 reps:

3 sets pull-ups on gravitron, 45 pounds resistance
3 set leg presses, 180 pounds
3 sets lat pulldowns, 75 pounds
3 sets shoulder pulldowns, 35 pounds
3 sets push-ups on gravitron, 45 pounds resistance
3 sets seated rows, 75 pounds
3 sets assisted situps, 75 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 105 pounds

2 miles on the cross trainer, level 2 resistance, 21 minutes

All sets 10 reps:

3 sets pull-ups on gravitron, 15 pounds resistance
3 set leg presses, 150 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 20 pounds
3 sets push-ups on gravitron, 15 pounds resistance
3 sets seated rows, 55 pounds
3 sets assisted situps, 55 pounds
3 sets tricep presses, 30 pounds
3 sets donkey presses, 85 pounds

Twelve minutes combined on elliptical and cross trainer

2.1 miles on the elliptical, level 2 resistance, 30 minutes

5 minutes warm-up on the cross trainer, level 3

All sets 5 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 70 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 40 pounds
3 sets donkey presses, 100 pounds