Doing this from memory - which is getting sketchy these days
Shoulders and Cardio
Dumbbell side raises: 7lbx10,10,10
Dumbbell front raises 7lbx10,10,10
Bent-over Dumbbell side raises: 10lbx10,10,10
Barbell military press (bare bar): 40lbx7. Nope, delts were already spanked pretty bad from the first exercises.
Arnold presses (after a rest): 20lbx10, 15lbx5, 10lbx7
Reverse crunches: 15,12
Side bridge holds: 20sec, 15sec
Cardio Elliptical - easiest setting
1.5 miles, 12 minutes, avg heart rate 168. Not bad for an old guy.