My regime at the min is a 2 day split over 3 days, mon, wed and fri.

Day 1

Squats - 4 x 12 with weight increasing 10k a time
Curls - either 3 x 8 or 10 or 12 depending on weight, try not to be routine about it so mix it a little.
Shrugs - heavy as poss 3 x 12
Bent over row - 150k 3 x 12,
Pull ups - own b/weight 3 x 12
Overhead tri press - 3 x 8
One more exercise that varys

Day 2

Flat bar bench - 5 x 8
30 Incline bench - 3 x 10
45 Incline bench - 3 x12
Seated o/head press - 3 x 8
Dips - b/weight - 3 x 12 sometimes depends how knackered i am
Front raises - 3 x 12
Behind neck press - 3 x10

It's not cast in stone, i try to vary a little to keep from getting too comfy, i have been lacking on adding weight for a while but know i havent been eating enough anyways.

Don't do half as much cardio as i used to but my work keeps me fit (postie) and i ride to and from work so it's some at least.

Should really go for a run but its just started raining..........