My full-body workout regimen:
Monday = Military Press, Deadlift, Quad Extension, Lateral Raise
Tuesday = DB Incline Press, Front Squat, Chest-Supported Transverse Extension Row, Barbell Row, Romanian Deadlift, Hammer Curl
Wednesday = Rest + Recovery
Thursday = DB Standing Press, Bench Press, Deadlift, Face Pull, Tricep Extension
Friday = Incline Press, Front Squat, Cuban Press, Supinated Barbell Row, Hamstring Curl, Barbell Curl, Lateral Raise
I perform 4 sets of 8 repetitions for each exercise, except the lateral raise for which I perform more sets and repetitions.
I aim conservatively to increase the weights by 2.5kg per fortnight, which amounts to a 5kg increase per month.
Are the composition of exercises logical? Do I need to add, remove or alter any exercises? Is there any way I can enhance the effectiveness of this routine? Let me know.