Schedule: Weight Training
Sets: 4 Reps: 8 to 12  
  Shoulders Dumbell presses
    Side raises
    Front raises
    Reverse fly
  Triceps Pull down with a rope
    Kick back
    over head tricep push
  Pecs Cable cross - flyes-press
    Dumbell press
  Back Latpulley
    Dumbell rows
    Lowerback machine
  Biceps Bicep machine
    Concentration curl
  Legs Good morings
    Leg curl
  Abdominals Crunches on fitnessball
    Hanging leg raises
Thursday, Friday and Saturday is the same as Monday Tuesday Wednesday
Schedule: Cardio
Before breakfast 30 to 60 minutes Cycling or running
Before training 15 minutes Cycling
After training 45 to 90 minutes Step or running
Wednesdays and Sundays
Before training 30 to 45 minutes Cycling
After training 90 minutes Step or running hills
When the weather permits, and I've got some time on my hands, I like to go running outside as well.(60 minutes)
After a competition, Cardio remains a part of my training. But I leave out the running before breakfast and the duration of my cardio schedule cuts down to 20 to 30 minutes.
On Wednesdays and Sundays cardio is still a part of my leg training as I still train for 30 to 60 minutes.