>>54690921I have no idea how to judge your cardio. I would say, "just run at 6 mph until you can't do it anymore" but that may not be the best option if you are excessively overweight. What is your weight and height?
For lifting, switch from 2x10 to 3-5x5-7. Less reps, more sets, which should allow for higher weight. Take every set to failure, since you're using a machine and you don't have to worry about spotters and shit.
You don't have to do every exercise every time you go to the gym. The important thing is that you work every muscle often, and that you actually work them out when you do it. Doing a million reps all over your body when you go to the gym will just tire you out without really working out any part of your body.
That being said, I would add an exercise that works your back. Presumably the machine you are using has a bar on a pulley that you can pull down? Do that while seated below it. Alternatively, sit with your feet against the curl bar (the one on the floor), and pull the bar towards your chest without moving your back.
Don't run on the same day you lift.
