I went to the gym this week. Here's my starting point (first time to do each exercise) on all that....
Minutes:Seconds
Sets/Reps/Weight
1 Mile 17:18
Pushups 6
Plank 30seconds
Burpees (w/ jump squat and push up) 5
Situps 25
Pull ups none
Ab Machine 4/15/50
Back Extension 4/15/110
Seated pull down (Machine) 3/15/45
Seated Row (Machine) 2/15/50
Bicep Curl (machine) 3/15/10
Triceps extension 3/15/10
Triceps Pulldown (cable) 3/15/15
Triceps Dip (Bench) 2/5/0
Bicep Curl (Dumbbell) 3/15/8
Shoulder press (machine) 3/15/10
Shoulder press (dumbbell) 3/15/16
Dumbbell Lateral Raise 3/15/5
Dumbbell Front Raise 3/15/5
Seated Dumbbell shoulder press 3/15/10
Bent over dumbbell lateral raise 3/15/10
Upright Row 3/15/15
Dead lift 3/15/35
Lat Pulldown (machine) 3/15/35
Single arm Dumbbell Row 3/15/15
Bench Press (Dumbbell) 3/15/20
Chest press (machine) 3/15/10
Dumbbell flys 3/15/10
Squats 3/25/0
Lunges 3/15/0
Leg extension 3/15/35
Seated Leg curl 3/15/25
Laying leg curl 3/15/25
Calf raises 3/15/16
Calf machine 3/15/90
Leg Press 3/15/75