I do the same thing every day. I'm not looking to bulk up, I'm just looking to tone.

10 minutes on the bike. Or 5 minutes on the bike, 5 minutes walking on the treadmill.

2x10 sets of shoulder warmup using 5lbs.

3x6 shoulder press using 15lbs.

3x6 flat row using 10lbs.

3x6 incline press using 15lbs.

3x6 of that one where you lie flat on the bench and lift the weights using 15lbs.

2x10 bicep curls using 10lbs.

2x10 tricep extensions using 15lbs.

2x10 sets of rear deltoid.

2x10 sets of pec fly.

3x8 wide grip pull down.

3x8 row.

2x10 quad lift.

2x10 hamstring lift.

2x10 calf raises.

2x10 ass blaster machine (or glute buster)

2x10 leg press.

2x10 hip adduction.

2x10 hip abduction.

2x10 erector spinae stretch.

And sporadically throughout the workout sets of 5 V-up sit ups.

Then I do knee rehab.

Then I go home.