Ok, since no one seems to be offering any help, I'll just add this to my question:

Is this a good workout? I dont have the book for CKD (broke atm).

MONDAY - Lower Body
Legs Sets Reps Weight
Squats 3 8
SL Deadlift 2 8
Leg Press 2 8
Calf Raise 2 8

TUESDAY - Cardio
Time Distance
Jog 20 min

WEDNESDAY - Upper Body
Chest Sets Reps Weight
Flat Barbell Bench Press 3 8
Low Incline Dumbell Press 2 8
Dumbell Flys 2 8
Triceps
Rope Exensions 2 8
Cable Pushdowns 2 8
Lying Triceps Extensions 2 8
Shoulders
Military Press 2 8
Seated Dumbell Press 2 8
Machine Lateral Raises 2 8
Shrugs 2 8

THURSDAY - Cardio
Time Distance
Jog 20 min

FRIDAY - Upper Body
Back
Deadlifts 2 8
Barbell Rows 2 8
Lat Pulldown 2 8
Complex Rowing 2 8
Bicepts
Concentration Curls 2 8
Cable Curls 2 8
Hammar Curls 2 8
Preacher Curls 3 8

Any suggestions?