Biceps
Dumbell curls: 3 x 10/10/4 @ 20 lbs
Concentration curls: 3 x 10 @ 10 lbs/arm
Barbell curls: 3 x 10/10/8 @ 35 lbs

Triceps
Lying overhead press (w/bar): 3 x 10 @ 25 lbs
Standing kickbacks: 3 x 10 @ 12 lbs/arm
Cable push-downsL 3 x 10 @ 30 lbs

Cardio:
20 mins bike @ level 8
12 mins treadmill (running for about 8 minutes, walking the rest)