Shoulders
Upright rows (bar): 3 x 10/10/6 @ 35/45/55 lbs
Overhead press: 3 x 10/10/4 @ 30/30/40 lbs
Shoulder press: 3 x 10 @ 30 lbs
Front raises: 3 x 10 @ 10/8/8 lbs

Chest
Paramount press: 3 x 10/10/8
Pec dec: 3 x 10 @ 45 lbs
Incline bench press (lever): 3 x 10 @ 25 lbs

40 minutes walking @ 4.0mph, 5% incline