[CaptainCrunch]

I've broken down my workouts over three day cycles, then I change the excercise types in those workouts every 6 weeks.

So for example

Day 1

Chest and Legs

3 sets of 10 flat bench press
3 sets of 10 incline bench press
3 sets of 20 leg curls
3 sets of 10 flat flys
3 sets of 10 incline flys
3 sets of 10 decline flys
3 sets of 20 hamstring curls
3 sets of 10 squats
3 sets of 50 crunches

Day 2
Shoulders and back
3 sets of 10 upright rolls
3 sets of 10 bent over xtensions (reverse fly)
3 sets of 10 good mornings
3 sets of 10 flat overhead rolls
3 sets of 10 military bench
3 sets of 10 shoulder extensions (upright vertical flys)
3 sets of 10 3 sets of 10 standing rows
3 sets of 30 jack knife crunches

Day 4
Bicep tricep

3 sets of 10 hanging arm curls
3 sets of 10 hammer curls
3 sets of 10 barbell curls
3 sets of 20 leg curls
3 sets or 10 tricept curls
3 sets of 20 hamstring curls
3 sets of 10 weighted lunges
3 sets of 50 crunches

Every 6 weeks I'll change weights/number of reps or throw in different excercises. I also do 15 minutes on my treadmill before I start.

Then I take a day off and start over.

Don't know if this helps or if it works, but I've had some significant results (lost about 50 pounds)