I have a piece of software called "Bowflex Trainer," in which you put in the kind of workout you want, and it generates one for you. It's a bit half-baked, but I figured it was a good starting point. I put in "upper body," "shoulders," "back," and "waistline," my height, weight, age, overall fitness level, position of the moon in Acquarius etc., and it spits out a workout. The weight listed is for each side of the machine -- e.g., if it says "30", that means I have each side of the bar set to 30 lbs, or 60 lbs total.
The workout it generated was not as heavy on the weights as the workouts I'd crafted for myself, but it has more sets. It's also a "beginner at moderate fitness level" workout; I'll be applying the "incremental difficulty increase" with each new week until I reach the right level of challenge.
Resisted Reverse Crunch: 1 set of 15 @ 10 lbs.
Rope Pushdowns: 1 set of 10 @ 30 lbs.
Deadlift: 2 sets of 10 @ 15 lbs.
Reverse Curl: 2 sets of 10 @ 30 lbs.
Barbell Bent Over Rows: 3 sets of 10 @ 25 lbs.
Stiff Leg Deadlift: 2 sets of 10 @ 10 lbs.
Seated Lateral Shoulder Raise: 3 sets of 10 @ 20 lbs. 
Abdominal Crunches: 2 sets of 15
My Weight: 301 lbs. (Cry! This is up from last week! I'll pretend it's gained muscle mass ... or scale fluctuation.)
 The generated workout set this to be 3 sets of 10 @ 25 lbs, but that's too much weight for me to do with proper form. On the other hand, the Barbell Bent Over Rows and Stiff Leg Deadlift are both far too easy, so I'll be adding 5 lbs. to those on Thursday.
laurie_robey and I have been discussing the idea of switching to a later schedule (like 9:30 - 6:00); if we do that, I will probably try to take up jogging in the morning again. When I first got serious about getting into better shape, jogging was one of the most effective routines I did, and getting back to the endurance I once had (jogging for a solid 1/2 hour on a very hilly course) would make a future return to Kung Fu a lot more likely to be successful. So we'll see!
So, bauske, how about you? ;)