Biceps
Dumbell curls: 3 x 8/6/6 @ 20 lbs
Barbell curls: 3 x 6/10/10 @ 45/35/35 lbs
Preacher curls (cable): 3 x 10 @ 15/20/25 lbs

Triceps
Bent over one arm kickbacks: 3 x 10 @ 12 lbs/arm
Overhead press: 3 x 10 @ 30 lbs
Push-downs: 3 x 10 @ 30 lbs

Abs
Hanging knee raises: 3 x 15
Sit ups on the ball: 3 x 10
Side bends with 8lb medecine ball: 3 x 10/side

40 minutes treadmill @ 5% incline, 4.0mph THERE WAS A REALLY STINKY OLD MAN ON THE TREADMILL BESIDE ME. YUCK!!
5 minutes cool down, no incline, 3.5mph