I would do this:
Leg raise-3x as many as you can do
Standing Over Head Press-3x10
Chin up-3xas many as you can do
Wood chops 3 x15-20
Do these every other day(ie Day1, rest, Day2, rest etc). Pick a weight that you can do easily for the prescribed reps, so if you can bench 135 for 5 use 115. add 5 lbs a week. BEFORE you do anything, learn proper form for each lift. elitefts.com is one of the better sites for this. Be careful about asking people at the gym for form advice as 9 out of 10 gym goers are retarded and/or mislead. I would also read the sticky on top of this sub forum ,it is dead on. After you've done this for a while switch too one of the programs on the sticky, the 5x5 I have had success with. The cardio from the muay thai should handle the "toning". I am by no means any kind of expert, this is just what I've seen work for myself and others.