Cardio

Bike - 15 minutes
Treadmill - 30 minutes

Strength

Abs - 3x15x37.5lbs
Biceps - 3x10x10lbs
Triceps - 3x10x45lbs
Shoulders - 3x3x8x5lbs
Pecs - 3x10x35lbs
Obliques - 3x10