4 sets of 6-8 reps overhead press
4 sets of 8-10 reps squat
5 sets of 5 incline bench press
2 sets of 15 overhead, behind the neck press
5 sets of 10 leg extensions
50 pushups, followed by 15, 10, and 5
4 sets of 8 reverse rows
4 sets of 6-8 deadlift
2 sets of 8 curls
2 sets of 8 rows
2 sets of chin ups to failure
2 sets of pull ups to failure
Bodyweight only; situps to failure, skip rope, one armed pushups to failure, and clapping pushups.
Monday routine, in reverse
Tuesday routine, in reverse
*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.