Warm up for five minutes.

Chest press off bench with dumbbells (12x for guys, 15x girls)

Row off bench w/dumbbells

Alternating overhead press w/dumbbells

Quadriceps machine (single leg and double)

Hamstring machine (single leg and double)

Standing squat w/dumbbells

Repeat 1-2x

Kneel on bench, bicep curl

1 arm triceps kickback off bench

Outer thigh machine

Inner thigh machine

Alternating step ups on bench (hold dumbbells, 1min.)

Repeat 1-2x

Abs off incline bench 25-50x

Side dips holding a 20lbs. dumbbells for obliques  25x/side

Cool down and stretch!

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