Biceps
Standing dumbell curl: 2 x 10 @ 15 lbs
Barbell curls: 3 x 10 @ 35 lbs
Concentration curls: 3 x 10 @ 10 lbs

Back
Low rows: 3 x 10 @ 50 lbs
Lat pulldowns: 3 x 10 @ 60 lbs

Abs
Hanging knee raises: 3 x 20
Slow bicycles: 3 x 20
Leg lifts off delcine: 3 x 12

Cardio
45 minutes walking on treadmill