This routine can be repeated as many times as you like, I usually go through it a few times for an hour workout, usually when I'm snowbound and can't get to the pool.
Do the exercises slowly, keep your shoulders engaged (shoulder blades, down and pinched in).
Use a weight that is challenging but you're not a struggle or painful.
This routine got me through the 10 weeks I was out with my leg injury, strong come back.
Dream, Prepare, Succeed.