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My workout Schedule is:

Mon/Thurs Lower Body 12 10 8

Leg Press
Leg ext
Hack Squats
Lying leg Curls
Calf Raises
Lunges
Abductor
Adductor

Tues/Fri Upper Body 12 10 8

Tricep Pressdowns
Dips
Hammer Curl
Ez Bar Curl
Chest flyes
Chest Press
Lat pull downs
Seated Row
Hyperext.
Shoulder Press
Lat Raises

Cardio
MWF- 30 min Elliptical am & Gym class on mon & wed
TRS- HIIT 20 min & 20 min Elliptical Am & Basketball pm

Abs
Hanging Knee Raises 3x12 MWF
Reverse Crunches 3x15 MWF
Decline Crunch w twist 3x15 MWF
Side bends 3x15 MWF
Crunch Machine 3x12 MWF