Exercises are in order:
Estimated Workout time: 33 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. 3 sets of Shoulder Press Click here for shoulder exercises
5. 3 sets of Lateral Raise
6. 3 sets of Rear Shoulder Pull
7. 3 sets of Shrugs

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