This has been my routine for the last three weeks.

M-F 20 min AM fasting cardio on fatburner

M-W-F evenings, 5 minute warmup, 10 minute stretching

dumbell sqaut & incline chest press superset
5 and 18#, 12 warmups, 3x8 reps, 90 seconds rest between sets.

kickbacks & seated dumbell curls superset
kickbacks-5 and 10#, curls-10 and 18#, reps & rest as above.

seated shoulder press & incline flies superset
press-10 and 18#, flies, 5 & 10#, reps & rest as above.

double pullover & pushup semi-superset
pullover-10 & 18#, 12 warmups, 3x8 reps, 2 minute rest
pushups, 2 sets to exhaustion, started 23&15, now 27&16

bicycle & reverse crunch superset
3 sets to exhaustion, 2 minute rest
started 35 bicycle, 20 reverse, now 50 bicycle, 30 reverse.

Notes: Lots of pushing, not much pulling, should change after next week. I sleep really well M-W-F.