Legs
Walking lunges: 2 x 10/leg @ 24 lbs
Reverse lunges: 1 x 10/leg @ 12 lbs
Deadlifts w/bar: 3 x 10 @ 35 lbs
Squats in Smith machine: 3 x 10 @ 20lbs
Leg extensions: 3 x 12 @ 15 lbs
Hamstring curls: 3 x 10 @ 40 lbs

Biceps
Standing curls w/dumbell: 3 x 10/9/6 @ 20 lbs
Concentration curls: 3 x 10 @ 15/10/10 lbs

Abs
Medecine ball twists: 2 x 50 with a 5lb ball
Hanging knee raises: 3 x 15
Leg lifts off incline: 3 x 10