I am le new to this board, but I am always keen to have my routines analysed by people who know vastly more than me (without paying expensive personal trainers who often know just as little as i do). So:

Warm up:
5 minute jog.

Cardio: interval sprint training, 15-20 minutes depending.
1 minute of sprinting for every two jogging. This is done on at least a 3 per cent incline.

30 push ups
30 sit ups
20 push ups
20 sit ups
15, 10, 8 of each.

Dumb bell bench press
4 sets of 8, at 20-25 kg (some days I feel weaker than others)
Cable low row
3 sets of 10 at 45 kg
Lat Pull Down
3 sets of 10 at 55 kg
Seated Dumb Bell Reverse Fly
4 sets of 8 at 4 kg (these are mega hard)
Seated Dumb Bell Row
4 sets of 8 at 15 kg (not so hard)
Pec Fly Machine
3 sets of 10 at 50 kg.

Takes about an hour to complete, or an hour and 15 if I do a little extra cardio or what ever. This was yesterdays work out (chest and back, clearly). I've been using it for a while and have definitely seen SOME results, but I don't think it's optimised. Any input would be appreciated.