You'll only need a pair of dumbbells and a band for added intensity, but totally optional.
3-5 sets and reps stop 2-3 short of failure (75% intensity)
1. Overhand grip row :30
2. Superset Chest press 1:30 + Rocking bicep curls 2:25
3. Chest fly 3:45
4. Hand release push ups 4:45
5. Superwoman 5:30