A sample of my workout program is below however I like to switch it up very often to keep my muscles confused and guessing. I try to fit abs and cardio in wherever I can.  I do about 4-5 different exercises for each body part and do 3 sets of 12-15 reps.  Do higher reps if you just want stay toned, 20 rep ranges and if you want to build more muscle, like I am trying to do now, you want to stay in the 12-15 rep range.  If you think you can get more than 15 reps then increase the weight the next time.  There are some days that I can’t workout as intense because maybe I just didn’t have it in me that day but that doesn’t get me discouraged.  I just keep going the next day as we all have our good and bad days. 

Day 1 - Arms
Day 2 - Cardio and abs
Day 3 - Legs and Cardio
Day 4 - rest day (sometimes I fit in cardio and abs in)
Day 5 - Back and Shoulders
Day 6 - Cardio and abs
Day 7 - repeat arms...

Some exercises I do...

Arms - For biceps:  standing barbell curl (I always start with these);  then I will pick 3 of these for shaping and switch it up each time I do arms:  seated alternating dumbbell curl,  hammer curl, concentration curl, preacher curls, cable curls using machine; biceps curl machine.  For triceps:  skull crushers, push downs, kick backs, bench dips or machine dips.

Abs - crunches on a decline bench (work your way up to these because they are very hard and you dont want to pull any muscles) so do them flat first;  decline bench side twists;  lay on floor and do leg lifts;  hanging leg raises (these are hard to so work yourself up to it but they are the best!!!)  regular on the floor side crunches.  Do abs multiple time a week for best results and even if you have belly fat they are still building under that so eventually as you lose the fat and build the muscle it will come together with nice results.

Legs - squats (best exercise to do);  leg press; leg extensions; leg curls; calves raises (you can actually do these on stairs do both legs, then alternating, then add holding weights etc);  kick backs (on all fours and kick your leg back for glutes).  There are some other leg machines at the gym to work your inner and outer thighs too.  Just pick about 5 of these and do 3-4 sets of 12 reps and switch the 5 you do up but always do squats each time)

Back and shoulders - pull downs, seated rows, lateral raises, shoulder press (machine or dumbbell); pull ups (very hard have to work up to it but at the gym they normally have the assisted machine to take some weight off but these are great for back)  up right rows with barbell (I normally do these upright rows alternating with front dumbbell raises as a superset to feel the burn).