Cardio: 30-60 minutes uphill walk on treadmill as fast and steep as possible.
I do about 3.7 speed at a 10.0 incline.

Superset x3:
Seated Overhead Press x10
DB Upright Row x10

DB Delt Triset x3:
Lateral Raise x10
Front Raise x10
Bent Over Rear Delt Raise x10

Superset x3:
Rolling DB Explosive Skullcrushers from Floor x10
Triceps Push Ups x10

Superset x3:
Triceps Kickbacks x10
Seated Single Arm DB Extensions x10