Here is my workout routine. I generally work out 3-4 days a week. (My goal is to go to the gym 4 days a week and then run a couple miles a day on my off days except Sundays.) After each workout, I put in 25 minutes on the treadmill including cool down. I do upper body one day and then lower body the next. This gives my muscles time to recuperate from the workout the day before.

For my workouts that require weights, I do 3 sets with 15-12-10 reps. I increase the weight on each set.

Here is my upper body routine:
Curls
Tricep Extensions
Incline Bench
Flat Bench
Decline Bench
Dumbbell Incline Fly
Dumbbell Flat Fly
Dumbbell Decline Fly
Military Press
Shoulder Shrugs
Assisted Pull Ups

Here is my lower body routine:

Abdominal Crunch
Decline Sit Ups
Vertical Knee Raises
Seated Leg Press
Leg Curls
Leg Extensions