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I do a one hour workout three times a week with basketball or soccer for about 2 hours on Sat. That works great for me. Here's what I do, that you could do with the equipment you have:
Bench press 3 sets 12
Incline 3 set 12
Upright Row 3 set 12
Military press 3 sets 12
curls 3 set 12
French curls 3 sets 12
dips 3 sets 10
squats 3 sets 12
heel raises 3 sets 20
Throw in the punching bag for maybe twice a week(on your off days for lifting) for about a half hour.
Good luck
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