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

Triceps
Lying overhead press w/ barbell: 3 x 10 @ 25 lbs
Kickbacks: 3 x 10 @ 10 lbs/arm
Tricep dips off a bench: 3 x 12

Abs: 3 x 20 bicycles

Cardio: 20 mins crosstrainer

My knee feels great after the weights yesterday *crosses fingers*