My plan so far is 
Cardio   45 minutes per day
Bodypart    Exercise    Number sets    Number reps    Tempo
chest    dumbbell flys    3    4-8    2s up 2s dn
     dumbbell press    3    4-8    2s up 2s dn
     incline press    3    4-8    2s up 2s dn
     incline fly    3    4-8    2s up 2s dn
     bench press    3    4-8    2s up 2s dn

Bodypart    Exercise    Number sets    Number reps    Tempo
lats    weighted pullups    3    4-8    2s up 2s dn
     dumbbell rows    3    4-8    2s up 2s dn
     narrow grip pullups    3    4-8    2s up 2s dn
     bent over rows    3    4-8    1s up 1s dn
     alternating grip pullup    3    4-8    2s up 2s dn

Bodypart    Exercise    Number sets    Number reps    Tempo
legs    lunges    3    4-8 each leg    2s up 2s dn
     stiff legged dead lifts    3    4-8    2s up 2s dn
     skateboard squats*    3    4-8    2s up 2s dn
     weighted calf raises    3    4-8    2s up 2s dn
     hanging leg curls    3    4-8    2s up 2s dn
   
Bodypart    Exercise    Number sets    Number reps    Tempo
shoulders    alternating dumbell press    3    4-8    2s up 2s dn
     side raise    3    4-8    2s up 2s dn
     reverse flys    3    4-8    2s up 2s dn
     front raise    3    4-8    1s up 1s dn
     shrugs    3    4-8    2s up 2s dn
     inner&outer rotations    3    10-20    2s up 2s dn
      
Bodypart    Exercise    Number sets    Number reps    Tempo
triceps    chair dips    3    4-8    2s up 2s dn            
 dumbbell french press    3    4-8    2s up 2s dn
     scooby press    3    4-8    2s up 2s dn
biceps    forced negative dumbbell curls    3    4-8    2s up 2s dn
     hammer curls    3    4-8    2s up 2s dn
     reverse curls    3    4-8    2s up 2s dn

I have been switching up days on what day I do what body part to let my body rest.

For abs, I'm using P90X Ab ripper 300 and a few other ones, every 2 to 3 days.
This is all done at home using Scooby's videos and plan.