Need a workout change

[want2bhot]

Hey Ladies,

Its been a long time since I have written anything. I had a back injury over xmas holiday. I have been back in the saddle since Feb.06. I have been doing a routine of lower body one day then upper body one day. Since then I have switched to every other day resistance training and every other day 1 hour of cardio. My question is I think I am getting bored with my routine and need a change, just wondering if any of you can give me some ideas. Here is what I do now.

Lower Body day:

Leg press 135x3/20
Leg ext. 40x3/10, then single leg ext. 15x3/10 each leg
lying hamstring curl 40x3/20
deadlifts bar+10lbsx3/15
seated calve raise 35x3/15
body weight standing calve raises on a step 3 sets/20
inner thigh - 50x3/20
outer thigh - 50x3/20

Upper body:

DB Bench - 25x3/20
fly machine - 30x3/20
lat pulldowns - 60x3/20
bent over rows - 10x3/15
DB shoulder press - 15x3/20
lateral raises - 20x3/15
barbell curl - 30x3/20
one arm concentration curl on preacher machine - 10x3/12-15
Tricep push downs - 30x3/20
one arm reverse hand push downs - 10x3/15

I do sit ups after each work out, and also 20 minutes of HIIT cardio.

I hope you guys can help me out...