“Once I was a forty pound weakling. Now I am two separate gorillas.”
Viv Stanshall

I do my weight training on Monday, Wednesday and Friday mornings at about 7:15, an hour after I get up. I start with a few gentle Pilates stretches then do five minutes on the rowing machine to get myself warmed through.

The weight training regime that I'm currently on is a full body workout. After Christmas I'll be changing this and going to a two-day split regime. It goes like this, with all exercises done for three sets, one minute rest between sets.

Chest - Bench Press, 6-12 reps
Shoulders - Side Lateral Raise, 6-12 reps
Back - Cable Rows, 6-12 reps
Triceps - Lying Tricep Extensions Across Face, 6-12 reps
Biceps - Barbell Curl, 6-12 reps
Quads - I've a real problem here, I'll talk more about this next time
Calves - Standing Dumbbell Calf Raise, 10-25 reps
Hamstrings - Leg Curls, 5-8 reps
Abs - Crunches (Legs up on bench) - as many reps as possible

If you are interested in more details for these exercises then this site is a great resource. It has over 300 exercises with descriptions and a short video clip, categorised by the main muscle groups.