I train weights three days a week.  Everyday I do weights I focus on tow muscle groups except when I am working legs. Form is the most important.

Monday – Cardio (Swimming) (Abs)

Tuesday - Legs

Wednesday - Cardio (Running) (Abs)

Thursday - Triceps, Biceps, Back

Friday - Cardio (Swimming) (Abs)

Saturday -  Chest, Shoulders

Sunday - Rest

Legs

3 sets of 12 leg extensions – works front of thighs

3 sets of 12 squats – works gluteus, quads, and hamstrings.

3 sets of 12 leg curls- works hamstrings

3 sets of 12 hip abduction- gluteus

3 sets of 12 standing calf raises- works calves

3 sets of 20 deadlift

Triceps, Biceps, Back

(Back)

3 sets of 15 wide grip lat pull

3 sets of 15 wide grip pull up

3 sets of 15 dumbbell row

(Biceps)

3 sets of 15 machine bicep curl

3 sets of 15 rope curl

3 sets of 15 preacher curl

(Triceps)

3 sets of 20 Bench Dips

3 sets of 15 Cable Incline Triceps Extension

3 sets of 15 Dip Machine

Shoulders, Chest

3 sets of 20 Back Flies - With Bands

3 sets of 15 Alternating Hang Clean

3 sets of 15 Barbell Rear Delt Row 

3 sets of 15 Alternating Floor Press

3 sets of 20 Barbell Incline Bench Press

3 sets of 20 Bent over Low-Pulley Side Lateral

Abs

I love the P90X AB ripper DVD. It is 11 moves and it only takes 15 minutes! I have gotten really great results from this DVD.