My new workout I will do this for 4 weeks.

Day 1 - Weights
Leg Press Machine - 3 x 20
Cable Rows, Seated - 3 x 20
Chest Dips - 2x 15
Shoulder Press Machine - 2x20
Bicep Curls, Cable - 2 x 20
Tricep Pushdowns, Straight Bar - 2 x 20
Plank - 2 x 60 seconds

Day 2 - CARDIO Intervals on eliptical or treadmill
Steady Pace - 5 minutes at level 6
Fast Pace - 2 minutes at level 12
Steady Pace - 2 minutes at level 7
Repat step 2 and 3 for 6 more times
Fast Pace - 1 max na 10
Steady Pace - 2 max na 7
Steady Pace - 6 max na 7

Day 3 - WEIGHTS
Squat, Smith Machine - 3 x 20
Calf Raises, Seated - 2 x 25
Lat Pulldown, Cable, Wide Grip - 3 x 20
Dumbbell Flys - 3 x 20
Tricep Extension, Dumbbell, Bench, Kneeling - 2 x 20
Bicep Curls, Dumbbell - 2x 20
Sit Up, Bench, Declined - 2 x 20

Day 4 - CARDIO Intervals
Same as Day 2

Day 5 - WEIGHTS
Lunges, Dumbbell, Forward - 4 x 10 each leg
Pull Ups, Overhand, Wide Grip - 3 x 10
Bench Press, Barbell - 3 x 20
Bicep Curls, Barbell - 3 x 20
Tricep Dips - 3 x 15
Leg Raises, Roman Chair - 2 x 15

Day 6 - CARDIO Intervals
Same as Day 2 & 4.

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My first workout session for 2010 12 weeks I did it from February to first week of May it is below.
Superhero Program
by Christian Thibaudeau

and hitting the eliptical on off days hitting about 400-500 calories.

WEEKS 1-4

Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press 4x6-8
B1. Upright rowing 3x10-12
B2. Seated incline lateral raise 3x10-12
C. Arnold press 3x8-10
D. Lateral raise 1x100 (take pauses if needed)
E. Barbell power shrugs 5x5

Tuesday (Quads/Hams/Biceps/Triceps)
A1. Back squat 1x15, 1x12, 1x8, 1x20
A2. Romanian deadlift 1x12, 1x10, 1x8, 1x15
B1. Barbell curl 3x6-8
B2. Close-grip decline press 3x6-8
C1. Preacher curl 3x10-12
C2. Decline dumbbell triceps extension 3x10-12
D1. Hammer curl 3x12-15
D2. Cable triceps extension 3x12-15

Thursday (Traps conjugate/Shoulders heavy)
A. Barbell shrugs 4x6-8
B1. Haney shrugs (behind the back shrugs in the Smith machine) 3x10-12
B2. Upright rowing 3x10-12
C. Standing calf machine shrugs 3x8-10
D. Rear delt machine 1x100
E. Military press 5x5

Saturday (Chest/Back)
A1. Incline bench press 3x6-8
A2. Bent over barbell rowing 3x6-8
B1. Flat dumbbell bench press 3x10-12
B2. Lat pulldown 3x10-12
C1. Decline bench press 3x12-15
C2. Seated rowing 3x12-15

* NOTE: Abdominal work is performed after every workout. Alternate between these two:

ABS WORKOUT 1
A1. Kneeling cable crunch 3x12-15
A2. Machine crunch (use a 505 tempo) 3x6-8
A3. Swiss ball crunch 3xmax

ABS WORKOUT 2
A1. Eagle sit-up 3xmax
A2. Roman chair Russian twist 3x12-15
A3. High pulley woodchop 3x12-15 per side

WEEKS 5-8

Monday (Upper chest conjugate/Biceps heavy)
A. Incline bench press 4x6-8
B1. Low-incline dumbbell press (stop short of lockout) 3x10-12
B2. Incline cable flies 3x10-12
C. Low-pulley crossover 3x8-10
D. Bench press 1x100 (take pauses if needed)
E. Barbell curl 5x5

Tuesday (Quads/Hams)
A1. Back squat 1x15, 1x12, 1x8, 1x20
A2. Romanian deadlift 1x12, 1x10, 1x8, 1x15
B1. Leg press 3x10-12
B2. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) 3x10-12
C. Leg curl 1x100

Thursday (Biceps conjugate/Upper chest heavy)
A. Barbell curl 4x6-8
B1. Reverse preacher curl 3x10-12
B2. Hammer curl 3x10-12
C. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) 3x5-6 per side
D. Preacher curl 1x100
E. High incline dumbbell press 5x5

Saturday (Back/Triceps)
A1. Barbell rowing 3x6-8
A2. Fat-man pull-ups 3xmax
B1. Weighted chins 3x6-8
B2. Lat pulldown 3x10-12
C1. Decline EZ-bar triceps extension 5x6-8
C2. Rope triceps extension 5x12-15

* NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12

Monday (quadriceps/hamstrings)
A. Back squat 1x10, 1x8, 1x6, 1x8, 1x10
B1. Leg press 3x10-12
B2. Leg extension 3x10-12
C. Romanian deadlift 1x10, 1x8, 1x6, 1x8, 1x10

Tuesday (Shoulders/Back)
A1. Upright rowing 1x10, 1x8, 1x6, 1x8, 1x10
A2. Seated incline dumbbell lateral raise 4x12-15
B. Cable lateral raise (one arm at a time) 3x15-20 per arm
C1. Barbell rowing 1x10, 1x8, 1x6, 1x8, 1x10
C2. Lat pulldown 1x10, 1x8, 1x6, 1x8, 1x10
E. Haney shrugs 3x12-15

Thursday (Biceps/Triceps)
A1. Preacher curl 4x8-10
A2. Alternate dumbbell curl 4x10-12 per arm
A3. Reverse barbell curl 4x12-15
B1. Close-grip bench press 4x8-10
B2. Lying barbell triceps extension 4x10-12
B3. Rope triceps extension 4x12-15

Saturday (Chest/Shoulders)
A1. Decline dumbbell press 3x8-10
A2. Dips 3xmax
A3. Cable crossover 3x12-15
B1. Seated dumbbell press 4x8-10
B2. Standing lateral raise 4x10-12
B3. Front dumbbell raise 4x12-15

* NOTE