I try to limit my time in the gym between 60-90 minutes. Whatever bodypart I’m working on, I make sure that I do 3 sets of the exercise.  The first set is the lightest weight with 15 reps. The second has increased weight with 12 reps and the third set has the heaviest weight with 8 reps. When I can, I try to do 15 minutes of cardio after the lifting is done. If I can’t do that one or two days during my lifts, there’s nothing I’ll usually do 4 mile run over the weekend. Anyhow, here’s my lifting routine. Nothing is etched in stone but I try to work two body parts a day.

Back/Glutes

Barbell Deadlift

Chin Up

Cable Hip Adduction

Cable Hip Abduction

Cable Hip Flexion

Cable Hip Extension

Wide Grip Lat Pulldown

Seated Row

Tow Arm Long Bar Row

Machine Back Extension

                                                Chest/Tris

   Dips

One-Armed Dumbbell Triceps Extension

Dumbbell Bench Press

Triceps Pushdown

Incline Bench Press

Triceps Kickback

Dumbbell Flyes

Decline Barbell Bench Press

Incline Dumbbell Flyes

                                                                Legs/Abs

                Dumbbell Lunges

                Barbell Squat

                Plate Twist

                Ab Crunch Machine

                Leg Press

                Bent-Knee Hip Raise

                Seated Leg Curl

                Standing Calf Raise

                                                                Biceps/Shoulders

                Concentration Curls

                Cable Wrist Curl

                Cable Internal Rotation

                External Cable Rotation

                Dumbbell Alternate Biceps Curl

                High Pulley Lateral Extension

                Alternate Hammer Curl

                Side Lateral Raise

                Front Dumbbell Raise

                One-Armed Dumbbell Preacher Curl