So you wanna get the most bang for your workout buck, without adapting to your regime and stagnating too fast. Here’s what you do bro.
(Tip, Aproximate, learn, and progress. Soon, you’ll just know what weight to lift. always go lighter than you think, and challenge yourself constantly.)
Day 1 - Squats 5X5 @8rm load, Seated leg press 5X5 @ 8rm, Seated Leg extention 5X5 @ 8rm.
Day 2 - Arms. Bi’s 5X5, Tri’s 5X5, Bi’s 5X5, Tri’s 5X5, (Do different exercizes each set.)
Day 3 - Deadlift. Kick it. Bam! Bump it up a notch. find your 1rm. Diesel weasle! just use good form.(Protect your back. and don’t use a belt unless you are worried about a hernia. >500lbs.)
Day 4 Overhead press - 5X10 @8rm, Chinup 5X10@ 8rm.(Use belt.)
You don’t need to work out every day. figure it out based on you you feel. Do a few weeks of the same thing, then add reps until you get to 10. Up the weight and start back at 5 reps.
Don’t forget to run a half mile, or more before hand. Use freeweights whenever possible.