[CaptainCrunch]

I've had some pretty decent success so far, and I've lost a bunch of weight, but am working on more,

I work out in 8 week cycles, usually with 5 days rest and maintenance between cycles and to recharge my batteries.

I usually work out 4 days a week.

Every day has a 30 minute cardio component, mostly bike because my knees don't take shock very well any more. I pick between 5 and 8 excercises for each targeted area, and to be honest I push some pretty significant weight, because I enjoy the pain.
At the end of each days workout, I finish with at least 1 to 2 different types of ab workouts.

Sunday I work on chest. ( so to give an example)
Cardio 30 minutes
Bench press 3 sets of 10, no more then 40 seconds between each rep.
flat chest flys 3 sets of 10
Decline Bench Press
Incline Bench Press
Incline Flys
Ab
Ab

Monday Bicept and Triceps
30 minutes cardio
3 sets of 10 preacher curls
3 sets of 10 lying tricep curls
3 sets of 10 single arm curls
3 sets of 10 push downs
3 sets of 10 two handed hammer curls using cables
3 sets of 10 pull down tricept curls using cables
Ab
Ab

Tuesday off day

Wed back and shoulders
30 minutes cardio
3 sets of 10 Barbell rows or cable rows
3 sets of 10 reverse flys
3 sets of 10 back extentiosn
3 sets of 10 either pulldowns or pull ups
3 sets of 10 military bench
3 sets of 10 side shoulder raises
3 sets of 10 front shoulder raises
abs

Thursday
Legs
cardio 20 minutes
3 sets of 10 leg extensions
3 sets of 10 quad curls
3 sets of 10 lying leg press
3 sets of 10 squats
3 sets of 10 calf extensions
Abs

Friday off
Saturday light cardo walk

After 8 weeks I take my break and redesign the excercises that I work with.

I could probably do more ab work, but I fricken hate ab stuff because it hurts like a son of a bitch.

But I try to spend no less then an hour and no more then an hour and a half at the gym.