Well, for starters you should keep your Chest and shoulder workouts atleast 2 days apart. Only expert lifters consider doing those body parts together, and that is only occasionally.
Your day 3 excersize should be done at the beginning of EVERY workout minus the running.: do a set of high jumps,but kickers,high knees,mountain climbers,jumping jacks and sprawls do three sets and increase intensity with every set and then stretch afterward (just keep it to 1 set every day of all these, before you workout)
Day 1 Chest/Tricepts/Abs
Chest: Flat,inclne,dcline bench,pecdeck (flys)
Tricepts: Skull crushers, kick backs, Dips, push downs
Abs: on your knees crunches using the cable pulley with the rope on it.
Day 2 Back/Bicepts/Legs
Back: pull ups, SQUATS!, deadlifts, cable pull downs, bent over rows
Bicepts: (many excersises for back incporporate bicepts) standing curl, preacher curl
LEGS: (Many excersizes for back incorporate legs above)lunges, leg curl, calfs
Day 3 Shoulders/Abs
Shoulders: standing barbell press, sitting dumbell press, upright rows, front barbell flys
ABS: See above (I only do one ab excersize every other day, crunches with cable pulley adjust the weight for more resistance, best excersize with VERY LOW Impact to your back)
Day 4 Arms/cardio
ARMS: See above for bicepts, Tricepts,
Start here, I could write a book on this stuff. Your Core, back and legs are SO important in your workout routine and every OTHER body part will benefit by doing the back/legs/core.
If your just starting out, just do Pull ups, Dips, push ups (wide), and you will hit all of your upper body parts. Of course your gains wont be as good as doing a full routine, but it will get your out of ground zero..
Also, get a partner that somewhat has a routine established.