What current workout plan is everyone doing here? just the basic split, and how much priority are you paying to certain bodyparts?
Chris

Chris...I am about 5 weeks out, I am following this plan - 3 on, 1 off.

http://www.bodymusclejournal.com/vol04/max_muscle03.html

On the shoulder day, I added some shrugs. On the leg day I added some abductors. On Day 1 and Day 2 I do 6-8 sets of abs.

I designed a plan to focus on back, shoulders, and calves. It is heavy volume, but I taper the reps to constantly overload the weight. It is an 8 week cycle and reps drop every other week. For example, if I start out 3 sets x 15 reps then week three would be 3 x 12 then week 5 would drop to 3 x 10 and week 7 would be 3 x 8 but each week would see a significant increase in weight. I am not including warm-up sets here - notation is sets x reps and the tempo is explosive up, controlled down. I jog at 6mph (flat) for warm-up, then finish the workout with 15 minutes on the recumbent bike at 60% MHR (130 bpm for me).

Note the additional shoulder/calf work purposefully at the END of the later training sessions to purposefully make this less intense/lower volume, and note the emphasis on rear-deltoid work (weak area). I also have quads that blow every other body part away, so I purposefully de-emphasized training there.

MONDAY

Standing calf raise 4x15
Lying calf press (using smith, toe raise) 3x15
Donkey raises using Smith 3x15
Good mornings 2x15
Hyperextensions (failure)
1 set hanging knee raises (failure)
1 set bicycles (failure)
1 set reverse knee raises on bench (failure)

TUESDAY

Clean & press 3x12
Military press to front 2x15
Military press to back 1x15
Bent-over lateral raises 4x15
Lateral raises 1x15
Front raises 1x15
Wide-grip pull-downs 3x15
Wide-grip pull-ups 3x(failure)
Narrow-grip chin-ups 3x(failure)

WEDNESDAY

Forearm flexions supersetted with forearm extensions 2x17
Barbell curl supersetted with lying extensions 2x12
Alternate dumbbell curls with external rotation supersetted with triceps push-downs 2x12
Concentration curls supersetted with one-armed seated dumbbell extensions 2x12
Shrugs to front 1x15
Shrugs to back using Smith 1x15
Dumbbell shrugs 1x15

THURSDAY - OFF

FRIDAY

Narrow-grip cable-rows 3x12
Bent-over rows 3x12
One-armed dumbbell rows 3x12
Flat bench press 4x12
Dumbbell flyes 3x12
Dips 3x12 (or failure)
One-legged calf raise 2x15
Seated calf raise 2x15

SATURDAY

Dead-lift 3x12
Dumbbell lunge 3x12
One-legged hamstring curls 3x12
Squat 2x12
Front squat 2x12
One-legged leg extension 3x12
One-armed lateral cables (for rear deltoid) 2x12
One-armed front raises 2x12

SUNDAY - OFF

Here's the workout I'm just begining. It's focused around shoulder and arm development by allowing a dedicated workout for both. Chest & Back are my best body parts followed by legs. My arms and shoulders have fallen behind the rest of my body. Lately I've been having lower back soreness, so I hope this routine will give adequate rest between leg and back workouts.

MONDAY - Shoulders
Overhead Dumbell Press
Smith Seated Front Press
Standing Dumbell Lateral Raises
Reverse Flyes - Machine
Upright Rows or Shrugs
(superset laterals with reverse flyes)

TUESDAY - Legs
Smith Squats - 8 sets of 8-10
Leg Press or Hack Squats
Leg Curls
Leg Extension
Hammer Standing Leg Curls
Adductor
Abductor
Standing Calf Raises
(superset leg curl & leg extension)
(superset adductor, abductor, & calf raises)

THURSDAY - Chest & Back
Barbell Bench Press
Barbell Incline Press
Pull Ups
BentOver Barbell Row
Seated Pulley Row, Machine Row, or Dumbell Row
Flat Dumbell Flyes
Front Cable Pulldowns
(superset dumbell flyes & cable pulldowns)

FRIDAY - Arms
Preacher Curls
Seated Overhead Dumbell Extensions
Standing Barbell Curls
Dips
Incline Dumbell Curls or Standing Dumbell Curls
Triceps Pushdowns
(superset preacher curls & dumbell extensions, superset barbell curls & dips, superset dumbell curls with pushdowns)

Calves & Abs trained 3-4 times per week

I'd love some feedback, so everyone tell me what you think.
Chris...