chest/biceps :

dumbell presses - 3 sets of 8 supersetted by 3 sets of standind dumbell curls 60 sec rest between sets

2 min rest

3 sets of cable cross-overs supersetted w/ 3 sets of standing dumbell curls
60 sec rest between sets


back/triceps :

3 sets of seated machine rows supersetted by 3 sets of lying tricept ext.
60 sec rest between sets

2 min rest

3 sets of seated lateral pull downs supersetted by 3 sets of rope push-downs
60 sec rest bwtween sets

shoulders/legs:

I do an array of stretching routines w/very light dumbells because of shoulder pain and finish w/dumbell shrugs

For legs I do leg ext, leg curls and calf raises.

abs - 3 sets of 20 on the roman chair and either the crunch machine for 3 sets of 20 or crunches on the floor

cardio - 30 min treadmill @ 12 deg inc at 3.0 mph keeping hr around 122bpm.

Im 38, 5'7 188-190lbs