Cardio

Run - 5 minutes
Bike - 20 minutes

Strength

Biceps - 3x10x25lbs
Triceps - 3x10x55lbs
Lats - 3x10x50lbs
Twists - 3x10 (with medicine ball)
Shoulders - 3x3x5lbs
Pecs - 3x10x40lbs