Cardio: 60 minutes on the stationary bike at 12.5 mph. 30 minutes on treadmill at 3.5 mph

Strength:

Incline chest flye: 3 x 10 20 pounds
Assisted Dips: 3 x 10
Assisted Pull ups: 3 x 10
Lat pulldown 3 x 10 40 pounds
Lying dumbbell lat pullover: 3 x 10 20 pounds
Bicep curls: 3 x 10 15 pounds
Triceps kickback: 3 x 10 12 pounds
Front raise: 3 x 10 8 pounds
Shoulder shrug: 3 x 10 15 pounds
Seated french press: 3 x 10 10 pounds