i do mostly free weights, and at the end if i have time i'll do 30 mins of light cardio.
i have a 3 to 4 day cycle. one day is back/biceps, next is legs/shoulders, third is chest/tris, and the last day, (if i do) is mostly stretches, abs, cardio, or something that i think needs extra work. i think my workout is stale, but i do 4 sets of 10 reps for pretty much everything. start the first set light, last set heavy. i try to do almost all free weights, but if an area at the gym is busy, or i'm unusually sore, i'll use the machines. i always squat using a smith machine.
if anyone has any good suggestions, or know how i should improve what i'm doing, i'd greatly appreciate.