What is your current strength training routine?

I perform resistance training exclusively on a Total Gym. Best purchase I ever made. I'm "lifting" to get in shape for triathlon, so I don't have any bodybuilding goals per se. In that regard, the TG is perfect.

Day 1-

Bench Press 5/ 3,3,3,10,15
Rack Bench Press (from dead stop) 1/ 8
Flat Bench Dumbbell Flye 3 /10
Reverse Dumbell Flye 3 /10
Lat Pull Down 3 10
Deadlift 3/ 3
Weighted Bench Dip 3 /10,8,6

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

Day 3-

Bench Press 5 /3,3,3,10,15
Rack Bench Press (from dead stop) 1 /8
Flat Bench Dumbbell Flye 3/ 10
Reverse Dumbell Flye 3 /10
Lat Pull Down 3 /10
Deadlift 3 3
Weighted Bench Dip 3/ 10,8,6

Day 4 - Aerobics and Cardio 45-75 mins

Day 5-

Over Head Triceps Extentions 4 /10
Zottman Curls 4/ 10
Forehead Curl 4 /10
Hammer Curl 4 /10
Skullcrushers 3 /15
Close Grip Bench Press 4/ 8,6,4,12*
Close Grip Bench Press (from dead stop) 5/ 5,4,3,2,1
Dumbbell Kick Backs 4 /10
Bent Over Rows 4 10,8,6,20*

Day 6-

Military Press 6 /3,3,6,6,6,6*
Arnold Dumbbell Press 4 /10
Dumbbell Lateral Raise 3/ 10
Bent Over Dumbbell Lateral Raise 3 /10
Overhead Dumbell Press 3 /10
Shrugs 4/ 12,10,8,50*
Rope Face Pull 3 /10

Day 7 - Off (Rest and Analyze)

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Pre Workout - Cardio
Choose one cardio actvity; 20-30 mins
Free Swim 20-30 mins
Lap Swim 20-30 mins
Basketball 20-30 mins
X-Country Ski 20-30 mins
Gym Laps 20-30 mins
Stationaty Bike 20-30 mins
Rowing Machine 20-30 mins

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Pre Workout - Stretching
Neck Stretches Hold 15-30 secs
Arm Circles Hold 15-30 secs
Side Stretch Hold 15-30 secs
Body Rotation Hold 15-30 secs
Shoulder Hyperextention Hold 15-30 secs
Sit-and-Reach Hold 15-30 secs
Triceps Stretch Hold 15-30 secs

Day 2-

Sitting Leg extentions 3 /12
Crunches (weighted or cable) 4 /15
Oblique Crunches (weighted or cable) 4/ 15
Standing Machine 30 mins
Plank (with Ball) 3 10 Secs

This is my "leg day" it is light because I am in a wheelchair, that is why the stretches are all upper body too!

Wheelchair or not, mate, you're a freakin beast with those workouts!

I've done 3 cycles of the Simple Beginners Routine, but I'm looking to change it up a bit now too.

http://forum.bodybuilding.com/showthread.php?t=147447933

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

I'm thinking I may do something like the Lean Body 12 week program. My prediabetes seems to preclude me from eating an excess (my blood sugar has been getting too high when I try) so I think I'll concentrate on losing some stubborn body fat for a while rather than gaining muscle mass.

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html

I like doing the Deck-of-cards workout. I saw it on the Biggest Loser. You take a deck of cards and for every suite you do a different exercise, (example: spades-pushups, hearts-crunches, clubs-jumping jacks, diamonds-triceps extensions). You flip a card over and whatever the card is that's the number you do. 2-10 is what's written on it, Jacks, Queens, and Kings are 10, and Aces are 11.

bump because I wanted to ask this exact question today.