Chest
Lying dumbell flyes: 3 x 10 @ 10 lbs/hand
Paramount press: 3 x 10/10/8 @ 50/50/60 lbs
Incline chest press: 3 x 10/10/6 @ 25/25/40 lbs

Biceps
Standing dumbell curls: 3 x 10/10/6 @ 15/15/20 lbs
Standing bar curls: 3 x 10 @ 35 lbs
Preacher curls (cable): 3 x 6 @ 20 lbs.. holy frig I find these hard

Abs
Bicycles: 3 x 40 (20/side)
Crunches on the ball w/ 4 lb medecine ball (side, front, side): 3 x 3?? Found these hard too.
Hanging knee raises: 4 x 10
Leg lifts off the decline: 1 x 12
Leg circles off the decline- one set of 6 reps in a bunch of different ways

Cardio:
A light 30 minutes on the bike.

Must.. be .. careful.. of .. KNEE