I have a simple gym routine that I do in addition to daily bodyweight exercise (pushups and ab workout) and daily 4 mile run.
There are three workouts, or 'days'
1. Chest/tri: bench press, tricep pulldowns, lying triceps extensions, dumbell flys, occasionally dips
-two days of rest-
2. Back/bi: Two variations of curls, lat pulldowns, deltoid fly, seated pulley row
-two days of rest-
3. Shoulders/legs (I very rarely do legwork in gym because of the amount of running I do, and some unique characteristics about me, so this is mostly shoulders): Shoulder press/military press, lateral dumbell raise. Used to do dumbell shoulder press til i nearly popped my arm out of its socket.
-two days of rest, repeat-
I'm sure there is plenty of stuff wrong with the routine I use, and I have a ton of learning to do, but you always need to have a healthy criticism of the things people tell you about strength training, especially when they claim they have the perfect routine or they know all the answers. There is a lot of bad science, supposition, bro-science, misinformation, and exploitation out there regarding this kind of stuff.
When I can, I try to avoid machines in favor of dumbells, barbells, and/or body weight. Balance and control are important.
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