in order from beginning to end:

chest
back
shoulder
legs
biceps
triceps
abs
cardio

3sets each @ 10/8/6 reps.

cardio - 20-30min of straight running at a 10min/mile pace. cool down walk for 4-5min.

i only work out on saturdays/sundays cuz i dont like going to the gym after work. each session is 2.5-3hrs. i never do the same exercise for a muscle as i did in the previous day.

during the week at home, 3 sets of push-ups flat. 3 sets of incline push-ups (i keep my feet elevated on the couch). 3 sets of crunches. 3 sets of side crunches. 20 reps for each set.