Chest

Incline chest press (lever): 3 x 6 @ 45 lbs
Pec Dec: 3 x 10/8/8 @ 45 lbs
Paramount press: 3 x 10/8/8 @ 50 lbs

Shoulders
Narrow grip assisted pull-ups (30 lbs assisted): 3 x 6
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Shoulder press: 3 x 10/4/6 @ 35/45/35 lbs

30 minutes cross trainer, level 6
30 minutes walking on treadmill with a really big incline (6?)