Exercises are in order:
Estimated Workout time: 42 minutes

1. 4 sets of Shoulder Press Click here for shoulder exercises
2. 3 sets of Lateral Raise
3. 3 sets of Rear Shoulder Pull
4. 3 sets of Shrugs
5. 20 minutes of cardio

Keep in mind that these were just the exercises that I picked, you can easily substitute other exercises for each muscle group.