Barbell squat - 8, add weight do 8, add weight do 6,6,6
Bench press - 8,8,6,6,6
Pullups - 5x10
Overhead press - 8,8,6,6,6
Barbell row - 8,8,6,6,6
Skullcrushers - 5x10
Barbell curls - 5x10
Standing calf raises - 5x15
Situps - 5x25
Do this routine 3 times a week for a year.
Then come back for another routine.