Workout #1

10 minute warm-up on cardio equipment (I recommend the Concept2 rower)
Exercises are performed in "mini" circuits with NO break in between exercises and 2-minute breaks in between sets.  1 circuit equals 1 set.

Mini-Circuit #1: 3 sets of 20 reps.
Step up Press (Pic)
Leg Press (Pic)

Mini-Circuit #2: 3 sets
Ladders (Do 4 reps on the bench press - followed by 2 pull-ups, then do 6 reps on the bench press - followed 3 pull-ups, then do 8 reps on the bench press followed by 4 pull-ups, then do 10 reps on the bench press followed by 5 pull-ups....that is 1 set)

Mini-Circuit #3: 3 sets of 20 reps
Bent Over Rows (Pic)
Lat Pull-Downs (Pic)

Mini-Circuit #4: 3 sets of 20 reps
Hanging Abs/knees to chest (Pic)
Dead Lifts (Pic)
Bicycle Crunches (Pic)
Back Extensions (Pic) (Read this article)

Cool down and Stretch for 15 minutes

Workout #2

Mini-Circuit #1: 3 sets of 20 reps.
Squat to rows (Pic)
Bench Press
Lunge Press (Pic)

Mini-Circuit #2: 3 sets
Power Cleans (Pic)
Swiss Leg Curls (Pic)

Mini-Circuit #3: 3 sets of 20 reps
Back Extensions (Pic) (Read this article)
Weighted Ab crunches (Regular Crunches while holding a dumbell)
Hanging Abs/knees to chest (Pic)
Crunches on Ab Machine (Pic)

Cool down and Stretch for 15 minutes

PLEASE NOTE: This is only a guide.  A good program will address your SPECIFIC needs!