Shoulders
Shoulder press: 3 x 10/10/8 @ 30/40/50 lbs
Lat raises: 3 x 10 @ 10/12/12 lbs
Upright row: 3 x 10 @ 35/35/35 lbs (bar)

Triceps
Kick backs: 3 x 10 (each arm) @ 10/10/10 lbs
Overhead press: 3 x 10 @ 20/30/30 lbs
Cable pushdowns: 3 x 10 @ 30/30/30 lbs

25 minutes walking on the treadmill @ 3.8mph

Going for a swim now!