IW, thank you for your input. Actually, I am a former linebacker. I am now just a 40 year old man trying to stay in decent shape. lol

My my main goal is to gain some muscularity while trimming away fat. I will gladly accept strength gains, but that is not my main focus these days.

Due to some old shoulder and back injuries from football, I do not go really heavy on any lifts. I am currently working out with 185 on the flat bench, 245 with deadlifts and 280 on squats. I use the same weight on all sets. I could handle more, but I am taking it slow...adding about 5 lbs per lift every two weeks.

I regards to workout 2, what volume would you recommend? Should I cut back to 3 sets per exercise?

Thanks!