Here's another plan that I wrote up for someone a while ago.
I like to keep things simple and basic unless you are need to train for something specific.
This workout is set up more bb-style, focusing on different muscle groups every day. 3-4 exercises for the big muscle groups (back, chest, shoulders, legs) and 2-3 for the smaller ones (bis, tris, abs). At least 3 sets on each exercise. I like to do four sets on the first exercise.
There are threads on this board for each of the body parts (glutes/lower body, abs, back, shoulders, chest) with tons of exercises in them and sample workouts. You can take a look at these to get ideas for the specific workouts.
Just keep the reps up there on most everything (in the 10-15 range), and keep the rest in between sets minimal. You definitely want to be maximizing the calorie burn when you do these workouts.
Cardio should be done separately at least 3-4 times a week, or after you lift if you do it at the gym.
You can mix up these days however works best for you...this is based on weight training four days a week. Try to give yourself at least a day's rest in between things like shoulders and chest.
Day 1 - Back, bis and abs
Three or four back exercises, including some sort of wide pulldown or pull up, and some sort of row. Lower back gets hit on leg day if you do straight legged deadlifts. Back is a good day to do abs as well because you already engage the abs when you do pulldowns and rows so you might as well work them more.
Day 2 - Chest/tris
These are two muscle groups that are really good to combine. Three chest exercises including a bench press of some sort, incline press, and some sort of fly. For triceps, you can add close grip bench press, which also hits the chest. Another good one are the weight-assisted tricep dips, as they really hit the upper chest alot too. Then maybe one or two cable or machine tricep exercises, depending on how much time you have and how burnt your tris feel.
Day 3 - Legs/Lower Body
I would develop a leg workout with the three must-do exercises and then one other exercise that you change up every week (leg extensions, hammy curls, etc.). (see the beginning of the glute/lowerbody thread for the three must-dos)
Day 4 - shoulders, traps, abs
At least three shoulder exercises including a press, lateral raise, and something for the rear delts. Traps can be done sufficiently with dumbell shrugs, if you need to do them at all. Upright rows are good for shoulders and traps, but use the EZ curl bar to make it easier on the wrists.
