Here is an example on mine
Monday
Chest/Back
Flat bench 10x10
Chin ups 10x10
Incline Fly 3x10-12
One Arm Dumbell rows 3x10-12

Wednesday
Squats 10x10
Leg Curls 10x10
Leg extension 3x15-20
Dumbell Lunges 3x15-20

Friday
Skullcrushers 10x10
Staright Bar Curl 10x10
Rear fly 3x10-12
Sid lat raise 3x10-12

I do calfs one day and abs the next
Cardio for 20-30min on off days moderate intensity