Chest
Bench press: 3 x 10 @ 40 lbs (bar only)
Lying dumbell flyes: 3 x 20 lbs
Overhead press: 3 x 10 @ 20 lbs

Back
Lat pulldowns: 3 x 10 @ 60 lbs
Seated high rows (close grip): 3 x 10 @ 60 lbs

Abs
Leg lifts off decline: 3 x 10
Scissors off decline: 3 sets of 5. 1 set was 3 counts up, 3 counts down.

25 minutes cross trainer
15 minutes walking @ 4.0mph, 2% incline