I dont know if this helps, but this is the routine I just started. I hope I'm doing it right
. Its all dumbbells
Monday - Chest/Triceps
Tuesday – Legs/cardio
Wednesday - cardio
Thursday – Shoulders/cardio
Friday - Back/Biceps/cardio
Saturday – off/cardio
Sunday - off
CHEST
Flat bench press/ 4 sets
Decline dumbbell bench press/ 2 sets
Dumbbell flyes/ 2 sets
BACK
Bent over 2 dumbbell row/ 3 sets
Stiff legged dumbbell deadlight/ 3 sets
Standing dumbbell upright row/ 3 sets
BICEPS
Dumbbell bicep curl/ 3 sets
Hammer curls/ 3 sets
TRICEPS
Lying 2 arm dumbbell triceps extension/ 2 sets
Dips/ 3 sets
LEGS
Dumbbell Squats/ 4 sets
Leg Extension/ 2 sets
Standing calf raises/ 3 sets
Dumbbell lunges/ 3 sets
SHOULDERS
Standing palms in dumbbell presses/ 4 sets
Lateral raises/ 3 sets
Front dumbbell raise/ 3 sets