This is my workout program that I'm trying to follow.

  * Chest
      * Pushups (20)       x 1
      * Flat bench         x 5
      * Decline dumbells   x 3
      * Chest Dips         x 3
      * Incline dumbells   x 3

  * Biceps
      * One arm a the time seated dumbell x 5
      * Barbell wide grip  x 3
      * Barbell close grip x 3

  * Abs
      * Crunches  (25) x 4
      * Leg-lifts (25) x 4

- 30 min Jogging

  * Legs
     * Squat with barbell   (15)   x 5
     * Curls with machine   (20)   x 5
     * Calf with weights    (15x2) x 5
     * Calf                 (20)   x 5

  * Lower Back
     * [[http://www.exrx.net/WeightExercises/ErectorSpinae/BBBentKneeGoodMorning.html|Barbell Good-morning]]

  * 30 min Jogging

- Shoulders
   - Barbell behind x 5
   - Barbell Front  x 5
   - Dumbells Lateral lift  x 5
   - Dumbells Front   lift  x 5

- Trapezius

- 30 min Jogging

- Biceps
   - One arm a the time seated dumbell x 5
   - Barbell wide grip  x 3
   - Barbell close grip x 3

- Back + Lats

- 30 min Jogging

- Chest
    - Pushups (20)     x 1
    - Flat bench       x 5
    - Flat dumbells    x 5
    - Pullover barbell x 5

- Abs
   - Crunches  (25) x 4
   - Leg-lifts (25) x 4

- 30 min Jogging

- Outdoor activity / Jogging / rest

- Outdoor activity / Jogging / rest

• Warmup before first set, and do breakdown (light weigh till failure) after the last set
• In a set of 5, try to do 1st set at 70%, 3 sets at 90% at 1 set at 70%

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