I workout twice a week using full body workouts. A lot of people get nervous about full sessions, because they sort of mentally add up all of their bodypart workouts together and think that is what they have to do. Not necessarily the case. What I have found is you train the whole body in each session, but different area different degrees of emphasis. I use what I call the reverse push-pull routine with the following template:
A. Weekend Push-Pull
Push Legs ( Quads), Chest, Shoulder Triceps-compound movements, straight sets–think “strength training” Incline Press, Overhead Press, NG press, Full Squats, Front Squats, Dips
then.
Back, Biceps, Hamstrings- more isolation type movements, “think bodybuilding”
B. MID-WEEK
(do just the opposite)
PULL
Back, Biceps, Hams, Compound Moves
Barbell Rows, Deadlifts, Cleans, Shrugs,
RDL’s
then
Pull- Isolation or BB type moves
The first part of the session tends to be harder as compound movements tend to be, then followed by somewhat easier isolation moves
Normally about 12-15 total sets per session, sometimes more, not counting abs and calves.
I also do 2 conditioning sessions per week, normally the day after lifting
hope that helps
keith