Shoulders
Upright rows (bar): 3 x 10 @ 45/35/35 lbs
Overhead press on stability ball: 3 x 10 @ 20 lbs
Front raises: 3 x 10 @ 5 lbs/arm

Chest
Bench press: 3 x 10 @ 40 lbs (bar)
Chest flyes on ball: 3 x 10 @ 20 lbs

Cardio
30 minutes walking on treadmill @ 4.0mph (various inclines)
10 minutes elliptical, resistance 8, ramp 13