ok here goes,
my programme at the moment, along with some specific targeted strength training, is:
reps 13-15 to max
stretch and warm up.
10 mins high intensity on the bike.
lat pull downs
chest press
shoulder raises
leg press
leg curl
bicep curl
tricep pull down
ab crunches
3 mins high intensity with 1 min recovery repeat 3 times
seated row
dumb bell flyes
shoulder press
leg abduction
leg adduction
hammer curls
assisted dips
ab leg raises
10 mins high intensity on treadmill or arc trainer
lat pull back
dumb bell incline press
rear delt pull back
leg press
calf curl
dumb bell twists
ft 360 tricep pull downs
ab twist crunches
3 minute hang
then pub.
i'm not sure if these are all the correct names but if you don't know what one of them is let me know and i'll try to explain...