I completed my first week successfully :-) I feel really good and I had a great workout. Here it is:

Todays target muscle groups:
-Tricep - Bicep - Abdominals-

10 min. cardio (stationary bike) warm up

(Tricep, Bicep, Ab & Oblique stretches)

-Standing Tricep Kickbacks (4 sets; 10-15lbs; 12-8 reps)
-Lying Cross Face Triceps Extensions (4 sets; 10-12lbs; 12-10 reps)
-Standing Dumbbell Curls (4 sets; 10-20lbs; 12-8 reps)
-Incline Dumbbell Curls (4 sets; 12lbs; 12-8 reps)
-Crunches (3 sets of 15 reps)
-Leg Raises (3 sets of 15 reps)
-Obliques (3 sets; 25lbs; 15 reps)

20 min cardio (eliptical trainer)
-resistance: 10
-incline: 14
-distance: 2 miles
-avarage speed: 130 SPM

(total body stretching 15 min) and I'm ready for my well earned weekend :-)

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