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3 Sets of MaxRep Chinups
3 Sets of MaxRep Pullups
3 Sets of 8-10 Leaning Dumbell Row

Biceps

4 Sets of 8-10 Preacher Curl
3 Sets of 8-10 Inverse Grip Curl
3 Sets of 8-10 Cable Curl

Shoulders
3 Sets of 8-10 Seated overhead Dumbell Press
3 Sets of 8-10 Rotator flys

Cardio
Treadmill - 2 min warmup, 10 minutes ~ 6.5 mph
X-Trainer - 10 Minutes
Stairmaster - 10 minutes

Legs

Squat till I drop - 5 Sets of 10 Squats of increasing weight.
Barbell Lunges - 3 Sets of 10 lunges
Abductor and Adductor - 3 Sets of 10 Each
Dumbell Calf Raises - 1 Set of 15

Abs

Dumbell Side Bends - 3 Sets of 10
Cable Crunches - 3 Sets of 10
Rotator Machine - 3 Sets of 10
Incline Leg Lifts - 2 Sets of 10 (gave up!)

Cardio
Treadmill - 10 Minutes ~ ~ 6.2mph
X-Trainer - 15 Minutes