Biceps
Dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs
Preacher curls: 3 x 10 @ 20 lbs
Barbell curls: 3 x 10/6/10 @ 35/45/35 lbs

Shoulders
Upright rows: 3 x 10 @ 35/45/35 lbs
Shoulder press: 3 x 6 @ 50 lbs
Bent over one arm rows: 3 x 10 @ 15 lbs

20 minutes walking at 3.6mph
20 minutes stationary bike, level 8