Chest
Chest press (dumbells): 3 x 10 @ 15lbs/arm (so, 30 lbs?)
Cable flys: 3 x 10 @ 20/25/30 lbs (per side)
Chest press (incline, lever): 3 x 10/6/5 @ 25/40/40 lbs

Triceps
Bent over single arm kickbacks: 3 x 10 @ 12lbs
Cable push-downs: 3 x 10 @ 30 lbs
Overhead press (lever): 3 x 10 @ 30 lbs

25 mins walking on the readmill at 3.5-4.0mph
35 mins cross trainer

Stretching.