I live on the mainland now, and am retired.
This is my average morning, right here...😛
Nothing you can probably use on my part.
Daily:
Run a few miles
Flip a tire in my back yard, not sure of the weight
Sledge hammer the hell out of the tire
Crunches and flutter kicks if i'm not lazy
Deadlift and military presses every other day
Stay between 225 and 315 till i total 100 reps on DL
Stay between 100 and 150 till i total 100 reps
On alternate days it's
Chest and tri's-flat bench, different tri exercises depending what i want that day
Back and bi's-t bar rows, super set curls and db curls
Bench and rows i go heavy as i can reps from 3-8
Tri's and bi's light to medium weight for high reps, 7-14
No rest days per say, i just rest when i feel it, or when i have stuff going on that day...