OK, where to start...
The Old Dressel Rebel used to go to the gym. I did virtually no cardio with the exception of an occasional basketball or racquetball game. My game was weights. I divided the week up into 4 workouts at that time:
Day 1 : Chest
(All sets were done with a weight heavy enough that I would struggle with the 10th rep in the set)
3 sets Incline Bench Press
3 sets Flat Bench Press
3 sets Decline Bench Press
3 sets Butteflies
3 sets Seated Vertical Bench Press
Day 2 : Back and Biceps
3 sets Pull Ups
3 sets Lat Pulldowns
3 sets Shrugs
3 sets Seated Cable Row
3 sets Bendover Rows
3 sets Preacher Curls
3 sets Straight Bar Curls
Day 3 : Shoulders and Triceps
3 sets Gorilla Press
3 sets Alternate Arnold Dumbbell Press
3 sets Straight Raises
3 sets Flies
3 sets Overhead Extensions
3 sets Pushdowns
Day 4 : Legs
Variable sets of Extensions, Curls, Squats, Seated Squats. Who likes legs anyhow?
Now, I have given up the gym. Too many teenagers sitting all over the equipment on their cell phones for my liking. Enter the Bowflex...
Now what I do is a workout 4 times a week, same thing each time:
3 sets of Bench Press
3 sets of Butterflies
3 sets of Gorilla Press
3 sets of Tricep Pushdowns
3 sets of Lat Pulldowns
3 sets of Bicep Curls
3 sets of shrugs
30 minutes on the treadmill of walking
So now I do more of a total body thing, though I could divide the days up by muscle group if I wanted to.
If you're not looking to put on mass though, and just want to "tone," I would say jog, jog, jog, and when you're done with that jog some more.