my workout consist of five days two days heavy lifting, two days heavy cardio and one day with a mix. because i work night shift it was hard fo rme to get a good routine down. but mine consist of tuesday through saturday with sunday and monday off to work overtime at work.

tuesday:chest and arms
start off with 15 min of cardio to warm up and get the blood flowing, i try to keep do 3 sets of 12-15 on whatever i do for that bodypart. i personally start of with dips before anything because it works your triceps as well as your chest and it really gets your blood flowing.
i try to switch it up week to week because i don't want my body getting used to one thing. once i am finish for the day i do 15 mins on the treadmill i walk one lap and then run one lap until my 15 minutes is up.

wednesday: cardio
simply put sweat, sweat and then sweat some more, i start with 25 minutes on the elliptical machine, then do a little bit of abs side crunches or whatever works for me that day, i then do my 25 minutes on the treadmill, walk one lap then, run one lap until my 25 minutes is up, once finished do some more abs, and finally 25 minutes on the stationary bike really hardcore i try to keep the rpm's above 95 for the whole 25 and it is hard.

thursday:back and shoulders
just like tuesday warm up for 10 minutes, and then i jump into my routine, i like to work my back so i really switch it up on this day, i try to never do the same exercise two weeks in a row, once finished 15 minutes cardio,

friday: is the same as wednesday more cardio

saturday: legs
10 mins cardio, and get the legs going,
little bit of hack squats not to heavy (got an old football injury from college), hammy's, quads, calves, 3 sets of 15, once finished i do 20 minutes on the treadmill so my legs won't get fatigued for the rest of the week it works too...

that's it, nothing too fancy just simple and to the point, i really don't lift heavy just alot of reps till failure,