Ok here is a generalized workout schedule for me

MONDAY (CHEST / TRICEPTS / ABS
EXERCISE	WEIGHT	REPS	SETS	NOTES (45 SEC-1MIN REST)
RUN / CARDIO		15:00	1	(5MIN) WARMUP (5MIN) COOLDOWN
BARBELL BENCH PRESS	120	15	1 WARMUP
	140	12	3	TO FATIGUE
INCLINE BARBELL BENCH PRESS	100	15	1 WARMUP
	120	12		TO FATIGUE
DECLINE CLOSE-GRIP BENCH PRESS	140	12	3	TO FATIGUE
MACHINE CHEST FLYE	75	12	3	TO FATIGUE
DUMBBELL BENCH PRESS	50	12	3	TO FATIGUE (IN EACH HAND)
CABLE TRICEPT PUSH-DOWN	90	15	1 WARMUP	STRAIGHT BAR/ROPE
	120	12	3	TO FATIGUE
CABLE TRICEPT OVERHEAD	100	12	3	ROPE TO FATIGUE
OVERHEAD BAR PRESS	50	12	3	CURLBAR
SEATED TRICEPT EXTENSION OR KICKBACK	45	12	3	PLATE/SINGLE DUMBBELL
CHAIR-DIP	0	12	3	USE MACHINE IF AVAILABLE
BAR CRUNCH	10	40-50+	3	TO FATIGUE
CABLE KNEELING TWISTING	75	20+	3	TO FATIGUE
BRIDGE CRUNCH	0	20+	3	FATIGUE
CABLE STANDING CRUNCH	75	20+	3	FATIGUE
TUESDAY CARDIO
RUN/BIKE TREADMILL	15:00 MINUMUM			LIGHT DAY
LIGHT STRETCH NO DYNAMICS	15:00			FULL BODY
WEDNESDAY (BACK / BICEPTS / CALFS / OBL ABS)
CARDIO SHORT RUN/WALK	15:00	5 MIN WALK WMUP	5 MIN POWER WALK	TOTAL 25 MINUTES (EVERYDAY)
LAT PULL DOWN WIDE GRIP	60	15	WARMUP
	120	12	3
MACHINE LAT PULL DOWN (REVERSE CLOSE-GRIP)	140	12	3
BARBELL BENT-OVER ROW	100	12	3
CABLE CLOSE-GRIP HIGH PULLDOWN ROW	100	12	3
CABLE SEATED LOW-ROW OR STANDING CLOSE ROW	150	12	3
ONE-ARM ROW (DUMBBELL ROW)	60	12	3
OR T-BAR BENT OVER ROW (OR BOTH)	75	12	3
STANDING BICEPT CURL (DRAG CURL)	50	15	WARMUP
	70	12	3
ALTERNATING STANDING DUMBELL BICEPT CURL	35	12	3	(35 IN EACH HAND DUH) TWIST
ALTERNATING HAMMER CURL	40	12	3	(EACH HAND) UP TO CHEST
DUMBELL REVERSE CURL (BARBELL DOUBLE WEIGHT)	20	12	3	(EACH HAND) (AT LEAST 40 BAR)
CONCENTRATION DUMBBELL CURL	30	12	3	TOTAL FATIQUE
STANDING DUMBELL CALF RAISE	50	15	WARMUP	(2) 25LB PLATES
	45	12	3	(2) 45 LB PLATES
ALTERNATE SEATED CALF-RAISE	100	12	3	CAREFUL WEIGHT ON KNEES
SINGLE-LEG STANDING CALF-RAISE	60	12	3	DUMBBELL
SEATED JACK-KNIFE	0	20	3
BARBELL SIDE BEND	0	20	3
DUMBBELL SIDE BEND	45	20	3
BENCH SIDE BRIDGE	0	20	3	I HATE THESE
SUPERMAN	10 SECOND HOLD	20	3
WEIGHTED CHOP (SWING-PLATE)	25	20	3	CAREFUL-MAYBE GO OUTSIDE
WHEEL-ROLL-OUT	0	20	3	TWIST LEFT AND RIGHT (5)
THURSDAY (LONG-RUN 8 - 13+ MILES)
LONG RUN (HILLS) CARDIO HAVE FUN	1 HR - 3 HR JOG/RUN	1	1	SUNSCREEN / RAIN STNY BIKE
STRETCHES NO DYNAMIC STRETCHING	15:00 MINUTES	1	1
FRIDAY (LEGS / SHOULDERS / FOREARMS / LWR ABS)
JOGGING / WALKING	15:00 MINUTES	FAST WALK 5 MIN	FAST WALK 5 MIN	ALL WORKOUTS END W/ WALK
MACHINE LEG EXTENSION	100	15	WARMUP
	135	12
MACHINE LEG CURL	60	15	WARMUP
	80	12
BACK-SQUAT	210	15	WARMUP
	250	12	3
BARBELL HACK-SQUAT (BEHIND LEGS ANKLE-BUTT)	100	12	3	CAREFUL BALANCE
LUNGING STEP UP	45	12	3	THAT’S 45 LB PLATE EACH HAND
LYING HIP EXTENSION (FEET ON CHAIR)	TRY 10 LBS PLATE	12	3
PRISONER SQUAT	45 LBS PLATE	12	3	PLATE BEHIND SHOULDERS
ARNOLD PRESS (SHOULDER PRESS)	25	15	WARM-UP
	35	12	3	DUMBBELL EACH HAND
DUMBBELL LATERAL RAISE	15	12	3	EACH HAND
OR SEATED REVERSE FLY
DUMBBELL FRONT RAISE	25	12	3	EACH HAND
REAR LATERAL RAISE	20	12	3	EACH HAND
SHRUG PLATE EACH HAND	45	12	3	IF BAR USE 100+ LBS
STANDING WRIST CURL (BEHIND BACK)	20	15	WARMUP
	30	12	3
WRIST CURL (REVERSE) BAR/DUMBELL	25	12	3	BAR x2 SIT IN CHAIR ARM RESTS
WRIST-ROLLER (STAND ON STEP) *NO STOP*	10	2	3	UP/DOWN-UP/DOWN
				MOVEMENT SAME DIRECTION
TWISTING HIP RAISE	0	20	3
DUMBBELL LEG LIFT (ON BENCH)	35	20	3	USE PADING OR HURT
HANGING LEG RAISE / KNEE RAISE	0	20	3	ALTERNATE
REVERSE CRUNCH / SEATED JACK-KNIFE	0	20	3	USE STEP FOR JACK-KNIFE
BICYCLE KICK	0	20	3	PAUSE BETWEEN
SATURDAY/SUNDAY
SHORT JOG	5 MIN WALK	15:00 JOG	5 MIN WALK
GOOD MORNINGS (BARBELL ON BACK)	30	12	5	SLOW STRETCH
DYNAMIC PX 90 STRETCH/YOGA ETC.	45 - 1 HR +			TIME PERMITTING
ALL EXERCISES START AND END W/ A 5 MIN WALK				DRINK PROTEIN AFTER
				WORKOUT