I do full body 3 times a week. And on the other 4 days I work on my core strength with pushups and sit ups
On the days I lift I do 12 sets flat bench press. 6 sets with 180 pounds till failure. Then 6 sets with lighter weight, like 130, focusing on negatives. Then I do 4 sets of incline bench with light weight. Then I do bent over barbell rows, bicep curls, leg extensions, and reverse leg curls.
I do squats if I'm at the gym, but usually I'm at home
I only do a lot of sets with my chest. Every other muscle I only do 6 sets
I always stretch each muscle before and after every workout. I think a lot of people overlook this, but it helps a lot
Just throwing out there what I do, not saying this is for everyone