Assisted chin-up: 1 x 12 @ 10, 1 x 10 @ 9, 1 x 10 @ 7

Leg extensions: 3 x 10 @ 45lbs
Seated leg curls: 3 x 10 @ 50/50/60 lbs
Leg press: 3 x 10 @ 110/110/110 lbs

Seated free weight bicep curls: 3 x 10 @ 12/15/15 lbs
Standing bar curls: 3 x 10 @ 35/35/35 lbs
Preacher curls: 3 x 8 @ 30 lbs

Cardio: 25 minutes treadmill. 20 minutes running 5.0-7.5mph. 5 minutes walking @ 4.0mph.