Workout programme

Hello to all you MFPing lifters out there.

I have spent a few weeks getting my flab down to a more acceptable level, and now I need to get back to working out. I want to build some decent lean muscle, but don't want to have to eat tonnes to put on really big muscles. I'm not a small guy to start with, my measurements now are:

6' 2"
36" waist
48" chest
18" neck
16" bicep

Could I please get some 45 min workouts that I can do to build some good muscle mass, in quite a short amount of time?

One quick point though, I have a recurring trapped nerve/tendon in my left elbow which hurts like hell sometimes, and a rotor cuff injury on my left shoulder that I have to be mindful of too.

TIA