Here's a simple dumbbell-based program to get you started.
Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)
Rear Delt Row
To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.
The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.
>> Download a training log