Weights

wide grip lat pull down 3x10@ 90, 140, 140

barbell curls 3xfailure @ 35 (30, 20, 15)

concentration curls 3x15@ 15 

seated cable rows 3x15@ 70

bent over barbell rows 3x15@ 40

hammer curls 3x12@ 30

3x15 pushups with 15' rest between sets

30 minutes of cardio on the crosstrainer burning off 348 calories.