This workout involves equipment found in a gym. 

Warm up:

5 Minutes on the rowing machine, elliptical or cardio machine of choice

Workout:
Choose a weight that allows you to perform these moves with proper form for 8-10 reps (for muscle building) or 15 reps (for muscle endurance). Rest as needed or leave about 2-3 minutes between sets. Breath and stay hydrated

Arms:

3 Sets of:

8-10 Tricep Pull Downs
8-10 Shoulder Press with a barbell
8-10 Bicep Curls with a barbell or machine

3 Sets of:

Back:
8-10 Face Pulls with cable machine
8-10 Pull Ups on assisted pull up machine
8-10 Wide Grip Lateral Pull Downs

2 Sets of:

Abs:
8-10 Cable Crunches with a cable machine
8-10 Hanging Leg Raises
8-10 Hanging Leg Circles

3 Sets of:

Legs:
8-10 Hack Squats
8-10 Hamstring Curls
8-10 Leg Press (position your feet at the angle you desire)

Cool Down or Cardio

5-10 Minutes on cardio machine of choice (higher speed if you desire the cardio element or a lower speed if you want to cool down)

Stretch and drink water to rehydrate

It is important to challenge your body during the work periods, but always work at the pace that you can handle.