There are many website which can cater to your workout needs. From what it seems I might suggest you use the same site that I do (
www.fitrex.com). At this site you can configure yourself a workout based on a general fitness test.... you get a 12 week program for free.
I would suggest you do to a Strength and Power workout or if you are looking for size one of the Body Building workouts. I just write my days workout into a composition book and bring it in to the gym with me and take notes while I work out.
I also would suggest you do a bit of research on the type of diet you have. I am about 6'1" and weight about 190lb. I have work out 4-5 times a week (15min cardio, 1hr lifting) but I have also changed my diet in the past couple months back to my old eating habits...
If you have more questions toss them out! I would be more than happy to talk.
BTW: Do you take any supplements, protein, or vitamins?
Slacker00