I’ve been doing full body twice a week, once with weights the other with bodyweight exercises:
This is a typical weight routine:
Standing Military Presses 4x 10 +12 rep drop set. Hang Cleans 3x8 Squats 4x10. Barbell Floor Bench Press:4x12. Cable Pulldowns 3x12 Low Cable Rows 3x10 Hammer Curls & Tricep Pushdowns 3x10 Superset. Lying Neck resistance 3x15. Crunches(Traditional, Reverse and Twisting) 3x15.