Time to switch training routine!

[jonsande]

I want to try out a new an interesting training program over the next four to six weeks to switch shit up.  Have already tried, at one point or another:

-HIT
-DoggCrapp
-8 x 8's

Who wants to share their most recent training routine?  Preferably looking for something emphasizing shoulders and arms. 

[benchmstr]

whats your current program?...are you on AAS?....what are your goals?

bench

[tallgerman]

try super slow lifting

[jonsande]

Right now I'm pretty much drifting aimlessly.  I'd say for the most part that this past summer was about moderate weight lifts for extra sets, like 4 to 6.  Something like this:

Mon: Back/Bis

-50 wide grip pull ups
-35 narrow grip pull ups
-4 x 8 one arm machine rows
-3 x 10 super pullover machine
-4 x 15 heavy shrugs
-4 x 6 incline dumbells
-4 x 10 heavy ez bar curls (or maybe either reverse curls or hammer curls)

Tues:  Chest/Tris

-5 or 6 x 8 heavy incline arnold flyes
-4 x 8 incline machine bench
-4 x 8 flat dumbell press
-drop sets of cable tricep press
-one arm horizontal tricep extensions

-Wed:  Legs

-8 x 8 front squats or regular squats, pyramid weight
-sometimes some light weight leg press for more reps
-4 or 5 x 15 heavy standing calve raises
-4 or 5 x 15 donkey calf raise machine
-4 or 5 x 15 seated calf raise machine (after all this, my calves are still small as shit. better defined, tho.)

-Thurs: off

-Fri or Sat:  Shoulders

-5 x 8 heavy dumbell press
-4 x 10 light barbell front raises
-3 x 10 light seated lateral raises
-sometimes if i'm feeling it i'll hit a few sets of some cable laterals
-also, i might skip training triceps on chest day and biceps on back day, and add those exercises to my shoulders day instead. it just depends on how lazy i am at the start of the week.

Daily:  25-35 min of incline treadmill at brisk walking pace.

I got pretty good results off of this program - about a 5 pound muscle gain -  but now I'm just switching to keep things interesting and fresh. 

[tbombz]

tbombz guide for never ending gains:

focus on one, maybe two,  movement for each body part. start doing a powerlifting type of routine. focus on getting stronger every week. do 3-5 sets per workout. start out with a weight that you can only get for  3- 5 reps. rest a long time in between sets so you can do mulitple sets (3-5 total).  never go down in weight, even if you can only get one rep per set. stick with that weight untill you rep it 6-10 times per set, every set. at that point move up in weight again to somehting you can only get for 3-5 reps. start the process over. use this method on every body part. you can throw in a few light weight high rep sets at the end of each exercise, just dont exhaust the muscle with these light sets.  take at least 2 days off per week. train each muscle as soon as it feels recovered. (its not sore or tight when you flex it, and it feels strong).  if you arent gaining strength then you probably didnt rest long enough, or its possible you didnt eat enough.