…or how I lost a few pounds and turned fat in to muscle…

Bench Press
Fly*
Curl
Lateral Raise
Front Raise
Cable Pushdown
Dip*
Leg-Hip Raise
Seated Row*
Cable Pulldown
Back Extension
Leg Press
* - Once in a while.

Three sets of each, thirty seconds of rest between sets. Lower weight/higher number of reps. Done and done.

Lower body/Cardio: Elliptical Trainer. 15-20 minutes.