Back and Bi’s( 2 to 3 exercises each) with 30 min. cardio
Chest/shoulders/Tris( 2-3 exercises...
You can do 15min of cardio instead of running at a constant pace you should do intervals(HIITs), works like wonders for me. And for Legs, workout your LEGS. They are the biggest muscle group in your body, next to back and chest. Legs make up half your entire body. Squats and deadlift should have been one of the first few things you learn when you start weightlifting. Also, when you get into squatting/deadlifting, try doing it without shoes on.
Try the Stronglifts 5x5 program, you will see your numbers go up FAST.