Shoulders
Upright rows: 3 x 10 @ 35/45/45 lbs
Overhead press (lever): 3 x 10/8/8 @ 50/50/40 lbs
Front raises: 3 x 10 @ 5 lbs

Triceps
Lying skullcrushers: 3 x 10 @ 25 lbs
Triceps dips off bench: 3 x 10

Cardio
60 minutes walking @ 3.7-3.8 mph, 1% incline