Cycling and weights

barbell triceps curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
preacher curls 12, 10, 8, 6, 2 @ 55, 60, 65, 65, 70
hammer curls 12, 10, 8, 6 @ 40, 50, 60, 70
dips 12, 10, 8, 6, 2
half pull-ups 2x4

Cardio

15 minutes cycling at 90 RPM at level 10 resistance
6 minutes of fartleks. 1 minute on level 20 80 RPM, 2 minutes recovery at 90 RPM.