anyone reccomend a high volume routine for me?
Yes.
all exercises in supersets, 3 sets, 20 reps for 2 weeks, then 12 reps for 2 weeks, then 6 reps for 2 weeks, repeat.
Exercises:
Superset 1:
Squats or Front squats
Stiff legged deadlifts
Superset 2:
bench press
chin ups
Superset 3:
Dumbell overhead press
calves
Superset 4:
barbell curl
french press or dips
Superset 5:
abs
hyperextensions
The exercises are examples, but you should stick to basic exercises. Do the same exercises all the time, if a machine is in use and you have to wait, do something else, but don't wait.
Try to keep breaks in between sets under one minute.
Do this 3-5 times a week.