UPDATE: Johnny Bravo.

Chest, Deltoids, Triceps
Bench Press - 45 lb plate + 10lb - 10 reps - 3 sets
Incline Bench Press (dumbbell) - 45 lbs - 10 reps - 3 sets
Push ups (variations w/BOSU, plate, clap) - 10 reps - 3 sets
Shoulder Press (dumbbell) - 45 lbs - 10 reps - 3 sets
Shoulder Raises (dumbbell) - 30 lbs - 10 reps - 3 sets
Rear Delt Fly (dumbbell) - 25 lbs - 10 reps - 3 sets
Cable Pulldown - 90 lbs - 10 reps - 3 sets
Overhead Cable Pulldown - 80 lbs - 10 reps 3 sets

Back, Biceps
Lat Pulldown - 130 lbs - 10 reps - 3 sets
Seated Row - 120 lbs - 10 reps - 3 sets
Lat Pullover (dumbbell) - 55 lbs - 10 reps - 3 sets
Shoulder Shrugs (dumbbell) - 65 lbs - 10 reps - 3 sets
Bicep Curl (dumbbell) - 40 lbs - 10 reps - 3 sets
Bicep Curl (cable) - 80 lbs - 10 reps - 3 sets