I use the the weight room and the gym at the YMCA in Winter Dec. Jan. Feb. Mar..
My basic workout
starts with a 5-10 min. warm-up to get my core body temp. up by playing basketball or stationary bike.
Then I hit the weight room for 30-40 min. Doing three different exercises for each muscle group to train all parts of the muscle.
For example for the chest:bench press, flyes, pullovers.
For the back:seated rows,one arm rows, bentover rows.
And I train opposing muscle groups together.
For example after I work the chest I work the back.
My cool down is a 5-10 min. jog or playing basketball. And a Hot shower.