Quick and Dirty

Today I was just going hit the treadmill for 20-30 minutes. Instead, I did some giant sets  and supersets for the shoulders and lats first:

Set 1:
Wide-grip pull-ups x 10
Press behind the neck @90 x 8
Side lateral raise @35 x 8
Side lateral raise @ 20 x 10
Seated dumbbell press @35 x 8

Set 2:
Wide-grip pull-up x 10
Press behind the neck @90 x 8
Side lateral raise @20 x 10
Side lateral raise @15 x 12
Seated dumbbell press @35 x 6

Set 3:
Wide-grip pull-up x 8
Press behind the neck @90 x 8
Side lateral raise @20 x 8
Side lateral raise @15 x 10
Seated dumbbell press @35 x 5

After these giant sets I performed three supersets of the following:

Set 1:
Bent-over row @135 x 6
Reverse lateral raise @15 x 12

Set 2:
Bent-over row @135 x 6
Reverse lateral raise @15 x 10

Set 3:
Bent-over row @135 x 5
Reverse lateral raise @15 x 10

I finished up doing a walk/run on the treadmill at 4.5MPH to 6.0MPH for 20 minutes.