Bench press: 1 x 10 (no weight on the bar)

Back
Seated high rows (cable): 3 x 10 @ 60/70/70 lbs
Lat pull downs: 3 x 10 @ 70/60/60 lbs
Seated low rows (cable): 3 x 10 @ 50/60/60 lbs

40 minutes cross trainer (alternating 5 mins forward, 2 mins back)