Shoulders
Shoulder press: 3 x 10/10/6 @ 50lbs
Upright rows: 3 x 10 @ 35/45/45lbs
One arm bent over rows: 3 x 10 @ 15lbs/arm

Chest
Paramount press: 3 x 8/6/8 @ 60/50/60lbs
Apex chest press (lever, incline): 3 x 8/8/6 @ 25lbs
Pec Dec: 3 x 10 @ 35/45/45lbs

45 minutes cross trainer