Shoulder Blast...

5 sets of 10 BB Upright Rows (20, 30, 40)
10 sets of 10 Lat Raises (10)
3 sets of 15 front plate raises (10)
3 sets of 10 Presses (10, 15)
Tricep Pushdowns (pyramid up 50, 60, 70, 80, 90) then drop set from 90
Then 10 minutes on the step up on calves and 20 minutes on the elliptical!