First, here's my stats. I'm 36 years old, 6ft tall and a pudgy but muscular 255 pounds. Until about 5 years ago, I led a pretty athletic life which included wrestling, occasional weight lifting, 4 years in the Army, brazilian jiu jitsu and a lot of hiking. For the past 90 days I have been working out 3 days a week, (Sat, Mon and Wed) on the following workout regimen:

Stretch
5minute warm up on stationary bike
Bench Press 4 sets - 10, 10, 8, 8
Standing Dumbell Curls 4 sets - 8, 8, 8, 8
Dips 4 sets - 12, 10, 8, 6
Compound Row 4 sets - 10, 8, 8, 8
Standing Crooked Barbell Curl 4 sets - 8, 8, 8, 8
Pec Deck 4 sets - 10, 8, 8, 6
Behind Head Dumbell Tricep Press 4 sets - 8, 8, 8, 8
Cable Pull Down 4 sets - 10, 8, 8, 8
Military Press 4 sets - 8, 8, 8, 8
30 Minutes on the Treadmill... low intensity

45 second rest between sets
If the reps decrease, the weight increases...

I already have big, muscular legs, so I'm not concerned with training them

My Goal = Add big muscle and loose another 40 pounds of fat. I've already lost 25 pounds and have had a noticeable increase in muscle size and strength.