Exercises are in order:
Estimated Workout time: 39 minutes

1. 4 sets of Overhead latt pulldown Click here for back exercises
2. 3 sets of One Arm Dumbbell Row
3. 3 sets of Hyperextensions
4. 4 sets of Bench Press Click here for chest exercises
5. 3 sets of Chest Fly
6. 3 sets of Triceps Extension Click here for arm exercises
7. 3 sets of Triceps Kickback

Keep in mind that these were just the exercises that I picked you can easily substitute other exercises for each muscle group.