I use a 3-way split, separating my training into "Legs", "Chest/Back", and "Arm/Shoulder" workouts. The order and frequency of the workouts varies from time to time. I generally like to work each bodypart every 4-5 days.
Here are the workouts I currently perform:
Legs:
Squats
Calf Raises
Lying Leg Curls
Chest/Back:
Bench Press
Incline Smith-Machine
Seated Rows
Lat Pulldowns
Shrugs
Arms/Shoulders:
Seated Alternate Dumbell Curls
Standing Barbell Curls
Standing Military Press
Seated Side Laterals
Dumbell Kickbacks
Lying Tricep Extensions
