Shoulders
Shoulder press: 3 x 10/10/8 @ 40/40/50 lbs
Upright rows (bar): 3 x 10 @ 35/45/45 lbs
Overhead press: 3 x 10/8/10 @ 30/30/20 lbs

Triceps
Overhead press (different from above): 3 x 10 @ 35 lbs
Push-downs (lever): 3 x 10 @ 35 lbs
Tricep dips (off a bench): 3 x 10

Abs
Leg lifts off decline: 2 x 12
Medecine ball twists: 60
Crunches w/ medecine ball on stability ball: 12

Cardio = 30 minutes bike @ level 8