day1:
chest
-barbell bench press
-incline barbell press
-wide grip push ups

abs
-sit-ups using weights

day2:
one hour of cardio (basketball)

day3:
back
-one arm dumbell row (neutral grip)
-bend over barbell row (pronated grip)

legs
-squats

day4:
one hour of cardio (basketball)

day5:
shoulders:
-standing military press (barbell)
-alternative front arm raise (barbell)
-upright row

arms:
-standing barbell curl
-tricep pushdown (barbell)

day 6 & 7:
one hour of cardio (basketball) each day

i will figure out which weights and how many sets i will do once i have a feel of what i can lift