Chest, Triceps and Shoulders (all "pushing" movements) at Goodlife with minimal rest between sets. I'll superset everything, as I'm a little more concerned with keeping the metabolism up than I am with pushing the MOST weight possible. So, it will look something like this: (With how insanely busy Goodlife always seems to be, I may have to improvise a few of these to make it work)
Flat Barbell Bench Press / Lateral dumbbell Raise: 5 sets of 10 - 15 reps
Incline Barbell Bench Press / Cable Pressdowns: 5 sets of 10 - 15 reps
Smith Machine Military Press / Close Grip Bench Press: 5 sets of 10 - 15 reps
Pec Deck / Reverse Pec Deck: 5 sets of 15 - 20 reps
French Press / Upright Row: 5 sets of 10 - 15 reps
Followed by at least an hour on the stairmill at ~ level 13 / 14, which feels pretty darn close to my anaerobic threshold.This machine gives one heck of a workout. When I first started using it, I could barely last about 40 minutes on it at level 11 or 12. Now I can handle (though it's tough) an hour to an hour and fifteen minutes at level 13 or 14. I sweat like a pig and feel like the calories it tells me I'm burning are actually legit. I guess that's why people like the eliptical so much, you seemingly burn a TON of calories with minimal effort. Those machines overestimate by at least 50% I'd say.