My current routine.....
1-2x a week...
Squat machine
Leg press
Leg curl
Calf raises
Various Ab workouts (ab machine, crunches, swiss ball, planks, roman chair)
Back extension machine
Bench press (alt w/ dumbell flys)
Trap machine
Lat machine
Tricep machine
Military press (alt w/ dumbells)
Curls (freeweight & dumbell)
Shrugs/vert. cable pulls
1-2x a week...
Les Mills Body Pump class (light-moderate weight lotsa reps.. about 130 reps per exercise. Lotsa pushups too)
Alternate the above (2 weight training sessions and 1 Body Pump class week 1, 2 Body Pump classes and 1 weight training session week 2.... repeat)
Cardio...
Jog 2-3 x a week (about 2 miles a day.. would like to eventually get back up to 10k 2x a week)
Mountian bike 1-2hrs or MX 2-3 hrs a week on the weekend (about 80% of total time spent above anerobic threshold)
Just need to work on the diet. Between business travel, vendor lunches and general lack of willpower my diet goes from marginal to total suck.