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Lat pull downs: 3 x 10/10/6 @ 70/70/80 lbs
High rows: 3 x 10/10/6 @ 60/60/70 lbs
Low rows: 3 x 10/10/10 @ 70 lbs
Lat rows: 3 x 10 @ 10 lbs

Triceps
Kickbacks: 3 x 10 @ 10 lbs
Cable push downs: 3 x 10 @ 30/30/35 lbs

15 minutes walking on treadmill @ 3.5 mph
15 minutes stationary bike