Omg, you guys do a lot. Don't laugh, I'm really weak, but heres what I do twice a week (pffft, its all in kg's so you wont get it anyway) - been going to the gym for 3 weeks so far, lol:
Traveling Lunges: 2 sets of 10-12, lol I'm not sure what weight dumbbells I use, they're really little ones - I just take the ones that are 3rd from the top of the rack.
Leg Press: 2 sets of 10-12, 20kg.
Step ups: 2 sets of 10-12, 2x11kg dumbbells.
Chest Press: 2 sets of 10-12, 15kg.
Shoulder Press: 2 sets of 10-12, 12kg.
Lat Pull Down: 2 sets of 10-12, 20kg.
Calf Raise: 2 sets of 10-12, 38 kg.
Seated Row: 2 sets of 10-12, 18kg.
Bicep Preacher Curls: 2 sets of 10-12, 5kg.
Tricep Extension: 2 sets of 10-12, 18kg.
Hanging leg raise: 2 sets of 15 (so far I can usually only manage 10 at a time).
Crunch: 2 sets of 15.
Medicine Ball Twist: 2 sets of 15.
Swiss Ball sit ups: 2 sets of 15.
Then one day a week I do a 1 hour cardio workout, mostly on the rower and bike.
*edit* the only reason I know what any of those^^ are is cause I got a personal trainer for a session to show me what to do, hah.
I alone cannot change the world, but I can cast a stone across the waters to create many ripples. ― Mother Teresa