phillip413

If you want to see gains from your weight training work outs use free weights and base your WO routines around the big 6 compound lifts.

Squat, Deadlift, Bench Press, Barbell Row, BB Overhead press, Pullups.

Throw in some isolation lifts as a finisher (abs, calf raise, DB curls, triceps) but only as a finisher (if you are able).

Always maintain balance between your lifts, i.e. Push/pull

I prefer 3 day/week full body WOs (day on, day off, etc) such as:

Bench - Bent over BB row - Squat (circuit 1)
BB Overhead press - Pullups - Lunge (circuit 2)
Abs - calve raises - DB curls (finisher)

Notice the balance between push and pull exercises.
Also mix it up, such as;

3 sets of 10 reps, 4 sets of 8 reps, 5 sets of 5 reps, 2 sets of 20 reps. Using different weight loadings (high wt for low reps / low wt for high reps)

Some additional compound exercises:
Clean & press, Dead Lift, Dips, Sumo deadlift high pull, thrusters, and many more for the advanced lifter.

But the big 6 are ALL you need!!