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.