Cardio

Run - 3km
Bike - 10km

Strength

Triceps - 3 sets; 15, 12, 10 reps; 30 lbs
Biceps - 3 sets; 12 reps; 12.5lbs
Shoulders - 3 sets; 3 positions; 12 reps; 3 lbs
Bench Press - 3 sets; 8 reps; bar weight (45lbs)
Abdominals - 5 sets; 10 reps