Biceps
Seated freeweight curls: 3 x 10 @ 15lbs
Bar curls: 3 x 6/10/10 @ 45/35/35lbs
Preacher curls: 3 x 10 @ 20lbs

Back
Seated rows (lever): 3 x 6 @ 65lbs
Lat pulldowns: 3 x 10 @ 50/60/70lbs
Hyper extensions: 3 x 10 @ 100/110/120lbs

40 V-tucks

20 minutes treadmill (3.8mph, 5 mins running.. again bad idea)