OK- Training spilt is usually 1 upper body, day off, 1 lower body, day off, then 1 upper body, 1 lower body 2 days off....That's roughly my sechedule. Certain days, I'll train BJJ/wrestling at night , so if I lift that AM, I won't bother w/ cardio.
Typical workout- 5-6 sets, 4-5 exercises, 1-6...