So..how is this?

[MainFrameSoldier]

Monday - Wednesday - Friday

Push Ups (Normal) - Failure X 2
Diamond Push Ups - Failure X 2
Wide Grip Push Ups - Failure X 2
Divebombers - Failure X 2
Rows - Failure x 3
Pull Up Hang - Failure time X 2
Declined Crunches with Med. Ball - Failure X 3
Declined Crunches - 15x2
(Crunch Hold for 30 Sec Between Sets)
Oblique Crunches - 20x2
Hindu Squats - 30x3
Lunges - 10x3

Tuesday and Thursday -
Tabata Method with Jumping Jacks and Burpees (for now)

I will be doing 20 Mins cardio on Mon/Tues/Fri also

[kawana]

Dips, your back isn't getting worked unless i missed something, possibly increase the # of sets for pushups, also try something different in place of the normal pushups, like incline or what have you. Also i might have missed it, but doesn't look like your biceps are getting worked really, someone on another thread suggested towel pullups, you could also try reverse grip pullups like these:http://i4.photobucket.com/albums/y110/kawana/pullups.jpg And maybe throw in some Pullup Negatives if you cant do many regular pullups. Just my $0.02