Here is the basic layout. Some days I do one or two more sets for whatever I feel like. I am alternating between heavy, moderate and lighter rep ranges each week. I have had shoulder problems so I dont go heavy on BB bench or overhead BB moves.

Monday-
Warmup with thera bands (shoulders) 2-3 sets 15-30 reps
Dumbell Bench Press (flat)-3 sets
Dumbell Flies (flat)-2 sets
Dumbell Bench Press (incline)- 3 sets
Side/Front Laterals-2-3 sets (static at the end)
Tricep Pushdowns (wider grip)-3 sets
Skull Crushers (DB/BB)- 2-3 sets
More bandwork
(Probly gonna throw crunches in 2-3 sets 30 reps each)

Tuesday-
40 min cardio low intensity walking (2.8-3.6mph)

Wednesday-
Warmup with Good Mornings-2-4 sets
Squats-3-4 sets
SLDL-3 sets
Calf Raises- 3 sets
Ham Curls-2-3 sets
Leg ext.-2-3 sets
Crunches

thursday-
40 min cardio low intensity walking (2.8-3.6mph)

Friday-
warmup with thera bands
Incline Bench DB rows-3 sets
Bent over BB/DB rows-3 sets
Seated Pulldowns to front-2 sets
adam shrugs-3 sets
Hammer DB/BB curls-3 sets
Seated DB curls / BB curls-2-3 sets
Wrist curls-1-2 sets

Sat-
40 min cardio low intensity walking (2.8-3.6mph)

Sun-
40 min cardio low intensity walking (2.8-3.6mph)

well, tear it upart........