You need to hit your major muscle groups the hardest. Legs (priority), Chest, and Back. Your shoulders will get fairly worked with chest, as will triceps, and your biceps will get worked with back. A solid leg workout will also work your core (which is fundamental for true strength) and various other muscles. It would be nice if you had more days to work out, but since you don't, I wouldn't focus on them. First set of each muscle group do around 16-20 reps. After that, hit it hard and heavy with no more than 5-8 reps. 4 would be ideal...but only if you're hitting muscle failure in the 4th rep. Focus on the big exercises: Legs - Squats/Deadlifts/Weighted Lunges Chest - Incline Press/Flat Press/Decline Back - Pull-ups/Lat Pull-Downs/Rows/Rear Delt Take a minute or two between each set to regain your ATP (Google it...I don't have time to explain it) Most importantly, you can lift all you want, but if you're not taking enough protein (the building block of muscle) you won't have serious gains. Shoot for 1-1.5 grams per pound of body weight. Stop the cardio! Cardio makes you fat. High intensity intervals is what you need. It's like strength cardio. Hope that helps. I'm heading to the gym now. Back Day.