Today was shoulder and abs day. I did super sets with cardio intervals, performing active recovery. So it went like this:
Warm up 15 minutes on elliptical, then on to weight lifting.
All exercises performed 3 sets of 8 reps, supersetting all exercises.
Military presses with 30 lb dumbbells, supersetting with
lateral shoulder raises using 12 lb dumbbells,
followed by 1 minute of cardio (I run 1 lap around the inside of the gym, or do jumping jacks for 1 minute or jump rope for 1 minute).
Next:
Upward rows using 40 lb barbell, supersetting with
front shoulder raises, alternate using 12 lb dumbbells,
followed by, you guessed it, 1 minute of cardio.
Next:
Seated rear flys for rear delts with 40 lb, supersetting with
standing, rear dumbbell lifts using 15 lb dumbbells
1 minute of cardio.
Next:
Straight-arm shoulder circles, using 7.5 lb dumbbells, 20 forward, supersetting with
20 backward
1 minute cardio interval
Abs: reverse leg lifts on an decline bench, 3 sets of 20, supersetting with decline oblique twists holding a 10 lb weight

And that's how it's done.