Monday:
Main:
4 sets of 6-8 reps overhead press
4 sets of 8-10 reps squat
5 sets of 5 incline bench press
Volume work:
2 sets of 15 overhead, behind the neck press
5 sets of 10 leg extensions
50 pushups, followed by 15, 10, and 5
Tuesday:
Main:
4 sets of 8 reverse rows
4 sets of 6-8 deadlift
Volume work:
2 sets of 8 curls
2 sets of 8 rows
2 sets of chin ups to failure
2 sets of pull ups to failure
Wednesday:
Bodyweight only; situps to failure, skip rope, one armed pushups to failure, and clapping pushups.
Thursday:
Main:
Monday routine, in reverse
Volume work:
same
Friday:
Main
Tuesday routine, in reverse
Volume work:
same.
*volume work is only supplemental if I have the time and energy, or if my joints can't handle compound movements and isolation work is needed.