This is what i do along side my Navy PT (which is every other week) and i do it 3 days a week, usually mon/wed/fri, and sometimes again on saturday depending on how sore I am.

First off, im 20, 5'10" tall, and weigh 125lb...

1 Mile (warmup)
Stretch
Vertical Chest Press (10 reps, 2 sets)
Compound Row (10 reps, 2 sets)
Overhead Press (8 reps, 3 sets)
Lateral Pulldown (10 reps, 2 sets)
Seated Dip (15 reps, 2 sets)
Preacher Curl (10 reps, 2 sets)
Leg Press (20 reps, 2 sets)
Seated Leg Curl (10 reps, 2 sets)

I have a modified abs exercise that i use at the end:
using either dumbells or cattlebells, lay on your back with the weight in 1 arm straight upward and do 10 crunches, then switch arms. 2 sets total, so 2 sets on each arm. take that weight and then drop it in half (i do 18lb first time, then 9lb second time) and do 15 reps with 2 sets on each arm. It should be as hard on the lower weight if you do it right.

Then for PT we usually just run around 2 miles to a park, play Ultimate Frisbee for about an hour, then run back to the station.