If you're not fussed about the Gym, this might help. You could do this at home, because it would not require any equipment, just the commitment to do it 3 times a week, every other day.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Arm Rows, 2 sets, 10 reps
Seated Upright Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
After about 4 weeks of sticking to this, you could increase the sets to 3 per exercise.