Cardio: 30-60 minutes uphill walk on treadmill as fast and steep as possible.
I do about 3.7 speed at a 10.0 incline.

Back:
Bent Over DB Rows 3x8/side (heavy)
DB Bench Pullovers 3x10
DB Bent Over Reverse Fly 3x10

Biceps:
Standing DB Biceps Curl dropset 3x10 regular weight @3010, 10 lighter @5020
Superset:
Hammer curl x10
45-degree biceps curl x10