Hey Bob,
I hope I can give you some advice to help you out. First of all a great website which you should check out is abcbodybuilding.com. It has the tons of useful information.
A classic workout plan is grouping your muscles as such for each seperate day: chest and triceps day, back and biceps day, rest day legs then shoulders then rest day then repeat.
I believe you should enjoy working out. Start off light and push yourself only to a point where you know you'll be able to get through the entire workout and be willing to come the next day as well. You can then gradually increase the intensity once you get into the habit of actually getting your butt to the gym. Once you get into the habit of going to the gym consistently you will automatically push yourself harder.
You also want to prevent injury so it's critical to do the exercises with perfect form and at the right speed (up strong, down slow). Breath out when you push out and breath in on the way back. You should also try to get in some protein before (30 mins or so) and after your workout. Protein is critical for recovery and you won't feel motivated otherwise to keep going. Mind you this is very basic advice and you can gradually read more about these things at abcbodybuilding.
Now for a sample workout plan. The point of the plan is to target the muscles mentioned above, and for each muscle target the different parts of it through a series of exercises.
NOTE: For all exercises do 3 sets. First set 12 reps, second set 10 reps and third set 8 reps. Pick a weight so that the last 2 reps are fairly difficult.
To see each exercise in a slideshow go to the following site. You can substitute and of the exercises with any of the other ones on the site to fit the equipment at your gym, the important part is to just work out all parts of the muscle (ie, lower back, upper back, and lats for back). I've named the exercises the same as they appear on this website:
AbcBodybuilding All Different Exercises Demonstrated Day 1 Chest
Dumbbell Flat Bench Press
Dumbbell Incline Bench Press
Decline Barbell Press
Tricep
French Presses
Rope Pressdowns
Wide Grip Pushdowns
Day 2 Back
T Bar Rows
Rocky Pulldowns
Hyperextensions
Biceps
Standing Wall Curls
Incline Inner Biceps Curl
Lying Hammer Curls
Day 3
Rest - YAY!
Day 4 Shoulders
Front Plate Raise
Static Laterals
Machine Presses
Abs
Do 3 sets for 3 exercises with each set to failure (to failure meaning until you can't do anymore)
Day 5 Legs
Legg Presses
Lunges
Leg Curls
One Legg Hack Squat Calf Raises
Day 6
Rest - Yay!
Day 7
Start all over.
You can continue to run as well. I just wouldn't run before a workout, after a workout is best. Also if you see that you are sore, you can take a day rest between each workout day and then once you start feeling more upbeat switch up to the 2 days in a row 1 day rest routine I gave you above.
Best of luck. Remember consistency is the key. They say if you work out for 6 months continuously you will work out for the rest of your life. I believe it's because it takes 6 months for you to get results that you will enjoy and realize that you want to keep forever
