Biceps
Dumbell curls: 3 x 12/12/8 @ 15/15/20 lbs
Concentration curls: 3 x 12 @ 10 lbs
Barbell curls: 3 x 10 @ 35 lbs

Triceps
Overhead press with barbell: 3 x 10 @ 25 lbs
Tricep dips (off bench): 3 x 12

Abs
Bicycles: 3 x 20
V-tucks: 3 x 15

Cardio:
15 minutes bike @ level 8
30 minutes cross trainer @ level 6
15 minutes walking on treadmill @ 3.7mph