Right now I am doing 8 x8 routine with 30 seconds break ,based off of Vince Girond'a but with my own twists

 

Saturday

Dips

Chest supported rows

Lat Pulldowns

Wheel Barrow 15 yards (8 sets instead of reps)

Lateral Raises

Leg Curls

Cable Bicep Curls

Sunday 20 80 yard tempos in the sand

 

The 8 x8 was the most satisfying training session I have had this decade, it was euphoric!  Will be posting regular now