Workouts
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Add these workouts to your routine for variety...

More TOTAL BODY workouts here (Microsoft Excel)

More UPPER BODY workouts here (Microsoft Excel)

More LOWER BODY workouts here (Microsoft Excel)

 
Strength training is actually simple to understand, but difficult to do.  Many have over-complicated this pursuit with ineffective and nebulous program variables.  I am all for getting back to the basics, so keep it based on these 3 general principles:

1) Create and OVERLOAD on the muscle(s).

2) Allow time for the muscle(s) to RECOVER.

3) Aim for PROGRESSION over time.

In less than 5 seconds, I can offer you a bit of advice that can take you a   l-o-n-g way.  Here it is:

"Lift the resistance for as many good repetitions possible, record the result, and attempt to do more next time."  Amen.

That written, try this 3 day/week program.  USE EITHER DUMBBELLS, BARBELLS, OR MACHINES for each exercise...it doesn't matter.  It will work provided you do two things: 1) Do it.  2) Work as hard as you can on each set.

Day 1: Use a 12-16 rep range for each exercise
Chest/Bench Press
Bent-over Row or Seated Row
Overhead Press
Pulldown or Pull ups (x max reps)
Incline Press
Upright Row or Lateral Raise
Decline Press or Dips (x max reps)
Bicep Curl
Tricep Press/Extension
Leg Press or Squat
Dead Lift, Lunges or 1-Leg Squat
Leg Curl or Stiff-leg Dead Lift/RDL
Abdominals - your choice
.
Day 2: Use an 8-12 rep range for each exercise
Overhead Press
Pulldown or Pull ups (x max reps)
Decline Press or Dips (x max reps)
Upright Row or Lateral Raise
Chest/Bench Press
Bent-over Row or Seated Row
Incline Press
Leg Press or Squat
Leg Press or Squat
Dead Lift, Lunges or 1-Leg Squat
Leg Curl or Stiff-leg Dead Lift/RDL
Abdominals - your choice
.
Day 3: Use the rep range listed next to each exercise
Chest/Bench Press x 10-14
Pulldown x 10-14 (or Pull ups x max reps)
Squat or Leg Press x 10-14
Chest/Bench Press x 6-10
Pulldown x 6-10 (or Pull ups x max reps)
Squat or Leg Press x 6-10
Chest/Bench Press x 6-10
Pulldown x 6-10 (or Pull ups x max reps)
Squat or Leg Press x 6-10
-
Overhead Press x 8-12
Bent-over Row or Seated Row x 8-12
Overhead Press x 4-8
Bent-over Row or Seated Row x 4-8
-
Incline Press or Wt. Dips x 6-10
Leg Curl or Stiff-leg Dead Lift/RDL x 8-12
Incline Press or Wt. Dips x 6-10
Leg Curl or Stiff-leg Dead Lift/RDL x 8-12
-
Abdominals - your choice

Wt. Plate Circuit
With either a 10, 25, 35 or 45 lb. wt. plate (the stronger you are, the heavier the plate), perform this routine with no rest between exercises and for as many rounds possible in 30 or 40 minutes:
Squat x 15
Overhead Tricep Extension x 8
Bicep Curl x 8
Run in place (plate held overhead) x 50 steps
Bench Press x 20
Upright Row x 10
Lunges x 6 each leg
Bent-over Row x 20
Overhead Press x 12
Crunch Reach-ups x 10
(back to top, repeat)
12 x 3 Brutality
> 12 segments of 3 exercises. 
> Aim for 10 repetitions to failure on all exercises. 
> Attempt to complete all 36 sets with minimal rest between exercises.
> Rotation 1 is a push, a pull and a leg, then a different push, pull and leg.  The same with rotation 2.
> If you are in good condition, you should be able to complete the workout in under 40 minutes.
.
Rotation 1:
Chest Press x 10
Chin ups x 10 or max
Leg Press x 10
Overhead Press x 10
Seated Row x 10
Leg Curl x 10
*
Rotation 2:
Dips x 10 or max
Wide Grip Pulldown x 10
Squat x 10
D.B. Incline x 10
Close Grip Pulldown x 10
Leg Extension x 10
*
Repeat rotation 1
Repeat rotation 2
Repeat rotation 1
Repeat rotation 2

Squat @ 5 x max @ 1:30
> 5 sets of squats for max reps with a 1:30 rest between.
> Use a weight that is tough to get for 20 reps in the first set.
> Begin the next set at EXACTLY 1:30...no stalling.
> A short but difficult workout that requires mental toughness and concentration.

 

Simple 20 Minute Conditioning
> Combines running with body weight exercises
> Attempt to complete with minimal rest between each exercise or run
.
2:00 hard run/bike/elipitical/other
Push ups x max reps
1:00 hard run
Bicycle Crunches x max reps
2:00 hard run
Body Weight Squats x max reps
1:00 hard run
Push ups x max reps
2:00 hard run
Bicycle Crunches x max reps
1:00 hard run
Body Weight Squats x max reps
2:00 hard run

3 x 3 Legs
> No rest between exercises in each 3-exercise sequence
> 3:00 rest between each sequence.
> All exercises all-out to fatigue at the rep range listed
.
Leg Extension x 12-16
Leg Press x 10-14
Squat x 10-14
(rest 3:00)
Leg Extension x 10-14
Leg Press x 8-12
Squat x 8-12
(rest 3:00)
Leg Extension x 8-12
Leg Press x 6-10
Squat x 6-10
(rest 3:00)
Leg Curl x 8-12 & 6-10

Gym Floor Circuit (on a basketball court)
> Use either light dumbbells or a weighted aerobic bar
> Complete all 19 stations with minimal rest between each
.
1. Bar/DB forward lunges down court and back
2. Bar/DB overhead press x 20
3. Bar/DB lateral lunges to mid-court, turn 180 degress,
   continue to end line
4. Bar/DB bent-over row x 30
5. Run 4 lengths of the court (down, back, down, back)
6. Bar/DB squat x 35
7. Bar/DB uopright row x 20
8. Bar/DB forward lunge down court
9. On floor - bicycle crunches x 1:00
10. Push ups x max reps
11. Bar/DB held at arms-length overhead, run 4 lengths of the court
12. Bar/DB squat-to-overhead press x 20
13. Run 4 lengths of the court
14. Bar/DB overhead press x 20
15. Bar/DB run 2 lengths of the court with 5 squats at the free throw line,
     mid-court, far free throw line and end line
16. Push ups x max reps
17. Mountain climbers x 100
18. Bar/DB lateral lunges to mid-court, then back to end line
19. Squat thrusts x 12