Biceps
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 12.5 lbs

Shoulders
Shoulder press (lever): 3 x 10/8/8 @ 30/30/25 lbs
Upright rows (bar): 3 x 10 @ 40/30/30 lbs
Front raises: 3 x 10 @ 5/7.5/7.5 lbs

Abs
Stability ball "passes" (arm to legs): 3 x 10
Planks: One 20 second, one 30 second (owie!)

Cardio
35 minutes Cybex machine, level 6 incline, 30-50% resistence