I do weight lifting 6 days a week, 2 hours a day.
Monday - Chest and Triceps
Tuesday - Shoulders and Abs
Wednesday - Back, Traps, and Biceps
Thursday - Usually rest day, with 5k run
Friday - Legs and Firearms
Saturday - Cardio and Abs
Sunday - Back, Traps, and Biceps
I've lost 98 pounds in about 8 months on this program.
Usually, I do 3 sets of 10 reps of every lift. After every workout I do a 60 rep bicep workout, 6 sets of 10 reps.
Just a quick before/after picture.