Arnold Dumbbell Press
4 sets of 8 reps

Seated Bent-Over Rear Delt Raise
4 sets of 8 reps, last set to failure

Standing Palm-In One-Arm Dumbbell Press
4 sets of 8 reps

Superset:

Front Dumbbell Raise
4 sets of 8 reps

Standing Dumbbell Upright Row
4 sets of 8 reps

Side Lateral Raise
4 sets of 8 reps, last set is a drop-set

Reverse Flyes
4 sets of 8 reps

Elliptical Trainer
30 min medium intensity
(running, elliptical, step-mill)