I try to get into the gym every day, but will often take a day off irregularly....always work at least two unrelated body parts....chest-biceps, back-triceps, shoulders-squats.....rinse and repeat.

Almost all exercises are super-setted....i.e...Bench Press followed immediately by bicep curls...short rest..repeat at least four sets 8-12 reps with the last two reps really being difficult to do with perfect form.

Will often tri-set with an abs exercise thrown in.

And sometimes will do a mini-circuit with two exercises for the dominant muscle group...i.e.

Bench press, db flies, bicep curl, weighted crunches....short rest....repeat.

I find this ramps up my cardio, keeps me focused, and gets me through my routine in usually less than 45 minutes.

I haven’t done steady state cardio for almost six months...and before that I would do intense intervals  30-45 seconds full bore...one minute recovery....but 30 minutes on a treadmill or anything is death to me...get so bored I start dreading going to the gym...which seemed counter-productive!  To say the least!  

So I tried to come up with a way to incorporate cardio into strength training that would not compromise muscle building...did I do that?  Well...I'll let you be the judge of that.  I'm not huge, but the almost 180 pounds sits right on my frame, clothes fit better than they ever have, and when I take off my shirt, there is something to show, and I'm not self-conscious about my love handles, which are smaller, but still a little there.

I don't really work legs.....being a former fatty, I think they got a got workout for years hauling that big ass around.  I just walk by a leg machine and they get bigger.  I do squats religiously, (no dad ass here!) and deadlifts, so the legs ARE getting worked, just not as part of any dedicated 'leg day'.

That's about it...I'm always scouting for new exercises, but pretty much base ALL my workouts on compound lifts, usually free weights, but depending on how the shoulder is feeling sometimes use the machines.