Weights

Back
High rows (close grip): 3 x 10 @ 60/70/70 lbs
Lat pull downs: 3 x 10/8/8 @ 60/70/70 lbs
Low rows (close grip): 3 x 10/8/6 @ 60 lbs

Triceps
Cable push downs: 3 x 10 @ 30/35/35 lbs

Cardio
20 minutes bike @ level 12
20 minutes treadmill @ 4.0mph, 2% incline