Cardio

Stationary Bike - 20 minutes
Track - 5 laps run, 1 lap walk

Strength

Bicep - 3 sets, 10 reps, 12.5 lbs
Tricep - 3 sets, 10 reps, 30 lbs
Shoulders - 3 sets, 10 reps, 3 positions, 3 lbs
Bench Press - 3 sets, 10 reps, bar weight (45lbs)
Ab curls - 4 positions, 3 sets, 10 reps; 1 position, 3 sets, 10 reps