Mostly cardio.. some free weights. .45minutes to 1 hour twice a day.
Honestly unless you're on gear there's no reason for you to train with weights twice a day you need to allow adequate enough time for your muscles to recover otherwise you'll be doing more harm than good
Actually cardio go crazy with my post was directed at the weightlifting part of your workout you need to allow your muscles to rest or they will not grow
Thanks for the input.. I do realize muscles need rest and I just didn't want to over do it. I do space the workouts about 12 hours apart.