Well I'm a healthy boy...
Age: 23
Sex: Lots (sorry, couldn't resist)
Routine:
Kung fu twice a week (one hour of sparing, two hours of technique and fittness) both sessions involve a variety of exercise - cardio vascular, flexibility (dynamic, static active and isometric stretching) plenty of core exercise, pad work... I could write an essay but I won't.
Judo once a week for 2 hours - cardio, technique and fighting, sorry sparing.
Gym: pretty much 2-4 times a week depending on motivation. Compound exercise ftw - this is where you engage multiple joints in your lifting e.g. squat, deadlift, chin-up, bent over row, bench press etc. My routine will comprise of a cardio session, I find beating the crap out of the punchbag works wonders, followed by 4 compound moves and approx 2/3 isolation moves such as a tricep kickback (the isolation move allows you to specifically develop a part of your body - in the example given the tricep) and core exercises.
How I execute these moves depends on what I want to acheive. E.g the classic 3 sets of 10 repetitions of a moderate weight is (imo) 'maintenence'. 4/5 sets of 4/6 reps using a heavy weight is for building more mass (speed of lifting and the benefits is somewhat contraversial, however, from experience I found lifting heavy weights slowly - 4/5 sets of 4/6 reps, 2secs up, 4 secs down - to be incredibly beneficial. I gained an inch around my upper arms in one month. However, my sports require explosive power and speed so this was of little use to me, other than for vanity. Therefore I lift in a controlled yet explosive manner.) To get the 'cuts' (definition) light weights are used with many reps and many sets.
I have also included two of these
olympic exercises after my cardio session. They work lol. For the record MH is good for 'form' the how to, but tell complete lies about how soon you get results.
Routines need to be changed every 8 weeks to avoid reaching plateaus. Your body grows to adapt. Once adapted you will no longer make the same gains from your routine.
Nutrition plays a MASSIVE role. To grow you need fuel. Genetics play a part too, you can only go so far before reaching limitations (plus the pics of beefcakes are 90% steriod freaks)
I also do a bit of rock climbing, running and well, anything really!
Progress:
Lol - how are we quantifying this? I can run faster than most, kick people taller than me in the head (i'm 6 2" btw) have a 6 pac blah blah. I'm healthy and can do what I want to.
People will tell you anything and everything about how to do things. You need to first work out what you want and train for that purpose. Educate yourself by reading how to do things, go to classes (i recommend martial arts lol) and start off slowly, rest and ENJOY YOURSELF!
(like upto 60kg 
).
