In the morning.. light bench, etc..

Crosstrainer 5 min.
Bench, wide grip 3*10*60 / 10*70 / 10*80
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Peck deck 1*10
Biceps 1*10

Calf raise 3*20
Leg extension 3*20
Crosstrainer 5 min.