Shoulders
Overhead dumbell press: 3 x 10 @ 20 lbs
Upright rows: 3 x 10/10/6 @ 45/45/55 lbs
Front dumbell raises: 3 x 10 @ 5 lbs/arm

Triceps
Cabel rope pushdowns: 3 x 10/8/6 @ 25/30/30 lbs
Lying triceps extension: 3 x 10 @ 25 lbs (bar)
Tricep dips: 3 x 10 off a bench

Abs
Leg lifts off decline: 3 x 10
Scissors iff decline (3 counts up, 3 counts down): 3 x 5

30 minutes cross trainer @ level 6.

I bought a nice new Lululemon workout outfit. Love it!