Try this to begin with. Lots of people train with full-body routines. You may be able to find more information on their web site.
You should be using a weight so that you can only just complete the number of reps, if you can do more than the reps stated then you will need to go up in the weight, if you can only do 3 short of the rep range given then go down in the weight....
You can keep the cardio the same, but that may stall your muscle gains if you are not making up the calories burned through cardio with extra calories to put you back in a calorie surplus.
Can do legs, but it will be rough for your back..
Any high quality creatine mono will work well for you in terms of muscle recovery.
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