Cardio

Bike - 15 minutes
Stepper - 20 minutes

Strength

Arm Curl- 3 sets, 10 reps, 12 lbs
Triceps - 3 sets, 10 reps, 5 lbs
Shoulders - 3 sets, 10 reps, 3 lbs (3 positions)
Lat pulldown - 3 sets, 10 reps, 60lbs
Abs - 5 positions, 3 sets, 10 reps