I really can't seem to get any real program going with my weights. Even though I am pretty consistent with hitting each body part once a week in a 4 day split, I just seem to flounder around a bit with the actual program itself. I mean, how many sets?, how many reps?, pyramid sets?, supersets?, drop sets? I really need to get with a trainer I think and discuss which program I should follow consistently. In my effort to make myself work out at 8pm (when all I wanted to do was just go to bed), I went to Toni's Training Station website and printed off an intermediate Chest and Delts workout and did that. It was different than anything I had ever done before and I will be interested to see if I can feel it over the next couple of days.

Weights
CHEST
Chest press Bowflex
20x20#
12x30#
5x50#
2x60#
4x80# (heavy set)
8x60#
13x50#
12x30#

Fly Bowflex
5x50#
11x40#
14x30#
16x20#

SHOULDERS
Shoulder press Bowflex
12x20#
5x30#
2x50#
4x60# (heavy set)
8x50#
11x30#
17x20#

Lateral (Side) raise Bowflex
0x40# (overestimated this one)
2x30#
10x20#
12x10#