Bench/Rows (horizontal push/pull exercise)
Military press/Lat pull downs (Vertical push/pull exercise)
Leg press
One set only. Do reps as slow as possible for 40-60 seconds. You will work all of your major muscle groups.
Believe it or not, if you do these to failure, you only need to do them once a week, and you will see consistent gains.
Read "Body by Science".
Entire workout can be around 10 minutes.