Exercises are in order:
Estimated Workout time: 60 minutes

1. 30 minutes of cardio (walking on an incline, jumping rope, stair machine etc..)
2. 3 sets of Straight or Bent Legged or Resisted Pushups Click here for chest exercises
3. 3 sets of Chest Flys
4. 3 sets of Front Shoulder Raise Click here for shoulder exercises
5. 3 sets of Lateral Shoulder Raise
6. 3 sets of Shrugs
7. 3 sets of Triceps Extension Click here for arm exercises
8. 3 sets of Triceps Kickback
9. 3 sets of Standing Biceps Curl
10. 3 sets of Preacher Curl

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