Chest
Bench press: 3 x 10 @ 40 lbs (bar)
Dumbell chest press: 3 x 10 @ 20 lbs
Lying flyes: 3 x 10 @ 20 lbs

Abs
Side bends: 3 x 10/side with 8 lb medecine ball
Slow bicycles: 3 x 20
Hanging knee raises: 3 x 15

15 minutes bike @ level 8
20 minutes running @ 6.0mph on treadmill
30 minutes walking @ 4.0 mph on treadmill