This is my general plan, which will vary based on what days I work.

Sunday: 5k jog, moderate pace (trying to improve upon 9min mile)

Monday: Back, Biceps, and Forearms
The sets listed in the workout below do not include warm-up sets.
Cable Pull Downs 2 sets - 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets - 4 to 6
Bent Over Rows 2 sets - 4 to 6
Alternate Dumbbell Curls 2 sets - 4 to 6
Straight Bar Curls 2 sets - 4 to 6
Barbell Wrist Curls 1 set - 8 to 10
Dumbbell Wrist Curls 1 set - 8 to 10

Tuesday: HIIT cardio 20min - jog, elliptical or Gauntlet (up the down escalator)
Pilates class
(Carb-up day)

Wed: Chest, Shoulder, and Triceps
The sets listed in the workout below do not include warm-up sets.
Flat Barbell Bench Press 3 sets - 4 to 6
Incline Dumbbell Press 2 sets - 4 to 6
Assisted Dips 1 set - 4 to 6
Straight Bar Military Press (In front) 2 sets - 4 to 6
Dumbbell Side Laterals 2 sets - 6 to 8
Barbell Shrugs 1 sets - 4 to 6
Lying Tricep Press 2 sets - 4 to 6
Tricep Cable Press Downs 2 sets - 4 to 6

Thurs: Legs, Calves, and Abs
The sets listed in the workout below do not include warm-up sets.
Squats 3 sets - 4 to 6 reps
45 Degree Leg Press 2 sets - 4 to 6
Stiff Leg Dead Lift 2 sets - 6
Standing Calf Raise 2 sets - 6 to 8
45 Degree Calf Raises 1 set - 6 to 8
Weighted Cable Crunches 2 sets - 10 to 12
Incline Crunches (weighted) 2 sets - 8 to 10

Friday: 8:30 teach water aerobics (HIIT first 25 min of class)
4:30 teach water aerobics (low-moderate intensity)

Sat: 90min intermediate yoga class
(carb-up day)