Weight Training with Powerblock Dumbbells...
3 sets of about 10 reps for:

chest-bench press, 20 lb dumbbells
back/neck-shoulder shrugs, 30 lb dumbbells
shoulders-shoulder press, 20 lb dumbells
arms-bicep curls, 20 lb dumbbells
arms-tricep extensions, 10lb dumbells
arms-wrist curls, 10lb dumbbells
arms-reverse wrist curls, 10lb dumbells
back-bent over rows, 20lb dumbbells
abs-30 crunches

-5 minute cooldown on Schwinn Airdyne at 150 cal/hr