Cardio:
30 minutes bike, level 6

Weights:
dumbell curls: 2 x 12 @ 15 lbs
tricep kickbacks: 2 x 12 @ 10 lbs
overhead shoulder press: 2 x 12 @ 20 lbs
assisted pull-ups: 2 x 15 @ 120 lbs assisted
leg extensions: 2 x 15 @ 30 lbs
hip adductions: 2 x 20 @ 50/75 lbs
hanging knee raises: 3 x 15
crunches on ball: 2 x 15