45 min stationary bike

I did 2 exercises per muscle, 3 sets of 10 reps, in 3 rotations without rest (light weights)

Shoulder Press
40x10
50x10
60x10

Shrugs (I used the chest press machine to do them)
50x10
65x10
75x10

Standing dumbbell curls
13x10
15x10
18x10

Hammer curls
18x10
20x10
22x10

Lat pulldowns
45x10
50x10
55x10

Bent over dumbbell rows
26x10
31x10
35x10

Triceps pressdowns
30x10
35x10
40x10

Triceps dips (between two benches)
10
10
10

Bodyweight squats
10
10
10

Horizontal leg press
90x10
115x10
140x10