mon, wed, fri full body workout(usually a variation of squats, deadlifts, bench press, bent over row, pullup, shoulder press, clean, overhead squats, db/kettlebell swings, etc...)
On my off days i do some massage and stretching along with some functional cardio(high reps with swings, jump rope, farmers walk, interval training, etc..), and I give myself about 1-2 days off a week depending how i feel.
Stretch every night before i g2 bed(hams, hip flexors, quads, back, calfs, neck, groin) for 5-10 min.
When it comes to workout volume(3 sets of 10, yadda blah blah blah), you have to find out what works for you. Generally 2-3 sets 2-3 times per week for each compound movement is sufficient enough for growth. The # of reps are subjective per person. If I want to build strength, I would stay in the 1-6 rep range(lift a weight that I can rep that # of times just stopping 1 rep short of failure). If I wanted muscular hypertrophy(muscle mass), I would be doing 8-12 reps again stopping short of failure. Anything above 12 is mainly for endurance, which is good for cardio and your core exercises(abs, obliques).
Every workout should be somewhat of a progression. You can make progress in three ways, do the same # of reps with that weight in less time(speed), do more reps with that weight(usually more muscular hypertrophy than endurance), or increase the weight by 1-2%(more strength involvement). This is why workouts should be written down so you can keep track of what you are doing and plan on your exercises and volume for the next workout.
Some good articles to be read on strength training/muscular hypertrophy are found on
www.t-nation.com and
www.crossfit.com for those who enjoy more strength-endurance type workouts.
As always don't forget to change up your routine every 4-6 weeks to allow the body to adapt and every once in awhile take a week off and do some cross training to let your muscles recover(usually the 12th week in a cycle).
Keep it simple, fun, and consistent and you will see results!!
