Here is what I was doing up till recently and it was great . I had upped the numbers of sets & reps and these are starting point . If you don't know what some are just google them and I'm sure you can find them. This a 3 day a week program and like I said it worked wonders for me. I also have a supper set routine If anyone would want that also it is a real burner I did that for a week once a month

Monday and Friday drills
1 Cardio warm up (5 mins)
2 Hanging Raises- 2 sets of 10
3. Twisting Crunches - 2 sets of 5, 10, 15 work you way up to 30
4. Incline Bench Dumbbell Fly's - 2 sets of 8
5 Wide Arm Push Ups - 2 sets of 10 and work your way up 25
6. Pull Downs- 2 sets of 10
7.One Arm Dumbbell Rows - 2 sets of 8
8. Dumbbell Shrugs- 2 sets of 8
9 Smith Machine Half Squats- 2 sets of 10
10 Leg Presses- 2 sets of 10
11 leg Extensions - 2 sets of 10
12 Cardio Finale 1/2 hr

Wednesday Drills
1 Cardio Warm Up (5 mins)
2 Smith Machine Shoulder Press - 2 sets of 10
3 Bent Over Runners - 4 sets of 25
4. Upright Rows - 4 sets of 10
5 Dumbbell Shrugs - 2 sets of 8
6 Chin Ups - Work Your way Up to 20
7 Barbell Curls - 3 sets of 8
8. Cable Press Downs - 4 sets of 12
9 Overhead Rope Push Downs - 3 sets of 8
10 Triceps Dips - 3 sets of 10
11 Flat Bench Wrist Curls - 2 sets of 10
12 Narrow Grip Pull Downs - 2 sets of 10
13 Wrist Rollers - 1 sets of 3 up - 3 down
14 Cardio Finale - 1/2 hr