50 chest press (can be done any way, for example dumbbells on a bench)
30 pull ups, on the assisted machine is fine (or substitute with bent over rows if can't do pullups)
20 dips, on assist or from a bench (sub with triceps push down or extensions if can't do dips)
10 step ups
Do all that once through no breaks. Then a 2-3min break. Then repeat.
Two rounds should take about half hour. If you want more, do an extra round.