Day 1 >
Believe in yourself, and you will be unstoppable.
The general concept here is listed below with specific workouts that make up a 14 day cycle
Day of the Week
General Plan
Monday
Cycling, Chest / Triceps / Legs, Core, Stretching
Tuesday
Running, Pull-up Builder, Core, Stretching
Wednesday
Cycling, Biceps & Back / Legs, Core, Stretching
Thursday
Running, Push-up Builder, Core, Stretching
Friday
Cycling, Pull-up Builder / Shoulders, Core, Stretching​
Saturday
Dealers choice of fun
Sunday
Go for a walk, stretch, have a cookie...or two
Cycling
Core Workout (5-15 minutes)
Stretching or Yoga (10-15 minutes)
Chest / Triceps / Leg Supersets
Exercise:
Sets:
Reps:
Bench Press
3
8
Incline Dumbbell Press
3
8
Overhead Tricep Extension
3
8
Single Leg Kettle Bell Deadlift
3
8
Incline Flys
3
8
Skull Crushers
3
8
Kettle Bell Swings
3
8
Push-ups*
3
50-25-25
Ring Dips (or bench dips)
3
8
Calf Raises
3
8-8-8
It's not infrequent for me to cycle, do core, then push-ups in the morning before work, then lift in the afternoon. So if I do this, I exclude the push-ups from this rotation.  
Meditation / Relaxation