Here's a sample week of workouts. I do 30-minutes of cardio Monday through Friday and a longer cardio session on Sundays. I use printable workout logs to keep track of my workouts and progress. Bodybuilding.com has an exercise guide with explanations on how to properly do each move.
Legs: Fire hydrants, 1-legged stiff leg DB deadlift, sumo deadlift, angeled leg press, stationary lunge, leg curls, stiff-leg deadlift, ab wheel, wood chops, calf raise, seated calf raise, hip flexor stretch
Bicep/tricep: Bosu ball pushups, incline bench to neck, DB flyes (straight arm), dips (elbows out), DB pullover, BB curls, incline curls, machine preacher curls, chin ups (for biceps)
Abs: Lying leg lifts, 1-side hanging knee raises, 1/4 situps, seated calf raise, standing calf raise, stretching
Shoulder/tricep: Free motion shoulder press, bottom half cable front raises, DB front laterals, machine side laterals, 1-sided DB 1/2 upright row, DB shrugs, incline front laterals, dips (elbows back), reverse grip bench, tricep kickbacks, overhead DB tricpe extensions
Back/lats: Free motion pulldowns, close parallel grip pulldowns, 45 degree reverse grip bentover rows, cable lat pulldowns, shoulder blade pulldowns, chin pulls, lying cabe side laterals, hyper extensions, sumo deadlift
Abs: ab wheel, cable crunches, wood chops, angled calf press
1-2 hour walk