Exercising

This is a plan that I'm going to try and hold myself to for at least six months - most of it will be winter, prime time to get serious about this.
I've done some weaker versions of this for the past week, trying to build the stamina back up to do the full body compound routine. It's fairly taxing, but I really want to get to the point where I can do all of these exercises in one sitting. I've so much recovery time right now that I can hit these areas more than I could if I was still working full time and leading a "normal" life, and I want to take advantage of that. I think that if I want to stay fit well into old age (if I actually make it that far) starting now is probably a pretty important decision.

arrows -> signify a super-set (exercises that are done in succession)

All sets are done until failure and repeated at least three times (maybe eventually four or five), and I'm aiming for somewhere between 5-12 reps per set (a hybrid between volume and strength training.) Squats in particular I generally get more reps of because I can't do a lot of weight - I have to clean the bar when I squat as I don't have a squat rack, nor the head space to accommodate one (so I can't do back squats, basically - when the bar rests on the back of the shoulders.) However, front squats are considered superior by some fitness experts, and lower weight is easier on the joints.

M
-
Bench Press -> Bent Over Rows
Ovhd Press -> Squats
Straight Leg Deadlift -> Curls
Shrugs -> Calf Raises

Dips -> Lateral Raises

Tu
-
Rowing
Yoga

W
-
Bench Press -> Bent Over Rows
Ovhd Press -> Curls
Shrugs
Straight Leg Deadlift

Dips -> Lateral Raises

Th
-
Squats -> Leg Extension -> Leg Curls
Calf Raises

Rowing
Yoga

Fr
-
Bench Press -> Bent Over Rows
Ovhd Press -> Curls
Shrugs
Straight Leg Deadlift

Dips -> Lateral Raises

Sat
-
Rowing
Yoga

Sun
-
Rowing
Yoga

When I last was seriously lifting, my one rep maximum was about 200lbs for the bench press - pressing over your body weight puts you squarely in the top five to ten percent. I was training with about 160lbs. I'm back down a bit from that, but I don't think it will be long before I get back to it. Ideally I'd like to be training with my body weight at least (currently 185lbs) on the bench press.

As for my other lifts, I also feel they are fairly weak. I was doing a 120lb overhead press at best before, and I've also come down quite a bit from that. The same for Squats (cleaning more than that safely was a rather tall order and I suspect it will be for quite some time.) I was able to bent over row a fairly high weight with bad form, and the same for a traditional deadlift - but I'd rather focus on having perfect form and avoiding injury than trying to push those limits. Many lifters will push their limits and sacrifice form to move up in weight - but I'm not exactly lifting for huge strength. I'm lifting for size and general fitness.

My goal is still to weigh over 200lbs with visible abdominal muscles.