The "Push/Pull" method is the training routine I recommend. You're basically pushing on one day and pulling on the next, splitting up your muscle groups over the course of a week.
MONDAY (CHEST)
* Flat Bench Dumbbell Press (3 or 4 sets of 10-12 reps)
* Incline Bench Dumbbell Press (3 or 4 sets of 8-10 reps)
TUESDAY (BACK)
* Single Arm Dumbbell Rows (3 or 4 sets of 12 reps)
* Two Arm Dumbbell Rows (3 or 4 sets of 10-12 reps)
WEDNESDAY (LEGS)
* Dumbbell Lunges (3-4 sets of 12, 10, 8, 6 reps)
* Dumbbell Squats (3-4 sets of 12 reps)
supersetted with
* Dumbbell Barbell Good Mornings (3-4 sets of 10-12 reps)
* Dumbbell Calf Raises (3-4 sets of 20 reps)
THURSDAY (TRICEPS)
* Dumbbell Extensions (3 or 4 sets of 12 reps)
* Standing Single Arm Dumbbell Extensions (3 or 4 sets of 12 reps)
FRIDAY (BICEPS)
* Seated Dumbbell Curls (3 or 4 sets of 8-10 reps)
* Dumbbell Concentration Curls (3 or 4 sets of 8-10 reps)
hope this helps