Monday - Every movement to failure
L sit for 30 hours
pushup (regular only)
pistol squat

Tuesday - 1 warmup set for 12 reps then 3-4 sets of 5-8 reps. if going heavier do sets of 5, if doing more volume do sets of 8:
Dips
Bench
Incline bench
Cable flys or dumbell flys
Cardio after if ur gay, I would do endless stairs machine
squat

Wednesday - Every movement to failure:
Badminton
L sit for 30 hours
pistol squat
pushup (regular, triangle, wide)

Thursday or Friday - Same as tues:
Pullup
Overheadpress
Deadlift
cable rows
cardio if ur gay, i would do endless stairs machine

Saturday:
Badminton
L sit for 30 hours
pullup/dip (do opposite of what u do on sun)

Sunday:
Ultimate frisbee
pullup/dip (do opposite of what u do on sat)