3 x 25 pushups (Used to do bench press, but that hurt my shoulder, so I stopped doing them I'd probably use a machine for these if I had a gym.)
3 x 6-12 dumbbell flies on the floor (I'd probably also do these on a machine )
3 x 8-12 standing low dumbbell chest fly (I'd use a cable for these if I had one and I would throw in some dips if I had bars)
3 x 6-12 dumbell standing shoulder press (Seated if I'm feeling weak)
3 x 8-12 dumbell shoulder raises
2 x 8-12 overhead dumb bell extensions single arm (I'd do press downs if I had a machine)
2 x 6-12 overhead dumbbell extension both arms
(If I had a bar, I'd use lying bench overhead extensions)
3 x 4-6 pullups (Would add pull downs if I had a machine)
3 x 6-12 single arm dumbbell rows
3 x dumbbell curls
3 x dumbell hammer curls (or incline/decline curl)
6 x corrective exercises (Facepulls, forarms, traps, leg lifts) etc.
3 x 20 crunches
3 x extention planks
3 x 12 goblet squats (Regular squads if I had a rack and bar)
3 x 12 lunge (I'd add leg presses if I had a machine :) )
3 x 12 single leg dumbbell step ups (Deadlifts if I had a bar)
3 x 12 calf raises or farmer's carry
1 mile jog