Cardio: 30 minute jog. 30 minutes on the recumbent bike.

Strength:
Bicep curls: 3 x 10 15 pounds
Tricep kickbacks: 3 x 10 10 pounds
Bent lateral raise: 3 x 10 8 pounds
Lying dumbbell pullover: 3 x 10 20 pounds
Dumbbell chest press: 3 x 10 25 pounds
Lying triceps extension: 3 x 10 10 pounds
Lat pulldowns: 3 x 10 (cybex)
Assisted chin ups: 3 x 10
Assisted dips: 3 x 10
Front raise: 3 x 10 8 pounds