Sample workout plan- My routine

I had made a few "Intro to Lifting" type posts and I know that they were a barrage of information and that they were far from all-inclusive. I promised to share my routine. I am currently alternating between an upper/lower split and a 2 on/1 off/2 on, etc. plan that allows me for more time to work on other things and pursue my personal trainer certification while still keeping a good workout schedule. When I say "1 off", it can be either cardio only or off completely. When I lift, I am usually in the gym for close to two hours, so doing cardio for only 30-45 minutes still gets me out of there quick enough to do other things.

Lets get started-

Chest and Back
Cardio- 15min warmup, usually walking/jogging on treadmill
Barbell Bench Press- 6 sets- not including one warm up with bar 15-20 reps. One warm up of 10 reps and 5 sets of 5 reps
Incline Dumbbell Press- 5 sets, 6-8 reps
Low Cable Crossover OR Cable Crossover- 4 sets, 8-10 reps
Butterfly OR Straight arm pullover- 4 sets, 8-10 reps
Pullups OR Bent over Barbell Row- 5 sets of 5 reps
V-Bar pulldown OR Reverse grip pulldown- 5 sets of 10 reps
Bent over two-arm long bar row OR Seated cable row- 5 sets of 8 reps
(Lower) Back extensions- 5 sets of 10 reps

Legs and Arms
Cardio- 15min warmup, usually walking/jogging on treadmill
Barbell Squat- 6 sets- not including one warm up with bar 15-20 reps. One warm up of 10 reps and 5 sets of 8-10 reps. *Sometimes substituted for Plie/Sumo squats with 15 reps per set*
Leg Extensions OR Leg Press- 4 sets of 15-20 reps
Lying Leg Curls OR Reverse lunges- 4 sets of 10reps (or 20 steps if lunges)
One-legged cable kickback OR One-legged deadlift- 4 sets of 10-12 reps
*Sometimes include Stiff leg or Romanian Deadlift instead of previous exercise, 5 sets of 8 reps*
Smith Machine Calf raise OR Seated Calf raise- 5 sets of 15-20 reps
Close Grip EZ-Bar Press- 5 sets of 8-10 reps
Standing Overhead Barbell Triceps Extensions- 4 sets of 8-10 reps
V-bar pushdown OR Reverse Grip Straight bar pulldowns- 4 sets of 10-12 reps
EZ-Bar Curl- 4 sets of 8-10 reps
Standing preacher curl over bench OR Alternating Curls/Hammers/21's- 4 sets of 8-10 reps
Overhead Cable Curl OR Incline seated curls- 4 sets of 8-10 reps
Seated Palm-up OR Palm-down EZ-Bar wrist curls- 4 sets of 10-12 reps

Cardio/Rest Day
30 to 45 minutes of HIIT or endurance cardio, usually on elliptical

Shoulders and Abs
Cardio- 15min warmup, usually walking/jogging on treadmill
Seated/Standing Barbell Press- 5 sets of 8-10 reps
Superset of One-Arm Side Laterals and Standing Dumbbell Straight-arm front delt raise above head- 4 sets of 10 reps and 8 reps, respectively.
Dumbbell Shoulder Press OR Arnold Press- 5 sets of 6-8 reps
Bent over OR seated rear-delt raise- 4sets of 10-12 reps
Dumbbell shrug OR Upright row- 5 sets of 10-12 reps
Ab circuit- 4 sets of 10-15 reps, choice of Flat bench lying leg raise, knee raise in Capt. Chair, or hanging leg raise for lower abs/ Landmine 180's,Russian Twists, or Bicycle crunches for obliques/Rope Crunch, Exercise ball crunch, or Ab crunch machine for upper abs.

*Repeat routine from above, but inserting a cardio/rest day after every two consecutive days of lifting. Be sure to alternate exercises frequently and try new ones from time to time*

Regardless of my training split, these are the exercises that I consistently stick to and have made the most gains with. I hope this helps someone out there!