WeightsBiceps
Barbell curls: 3 x 10 @ 15/20/20 lbs
Concentration curls: 3 x 8/6/6 @ 15 lbs
Barbell curls: 3 x 10 @ 35 lbs

Abs
Hanging knee raises: 3 x 15
Slow bicycles: 3 x 20
Romain chair: 3 x 10 @ 60 lbs

Cardio
Treadmill: 30 minutes walking @ 4.0mph, 2% incline
10 minutes running, 1% incline. 4 minutes @ 6.0mph, 5 @ 6.2 mph, 1 @ 7.0mph
Elliptical: 20 minutes, resistance level 8