If you can break up your workouts, i just read this from jayhawk.
A simple but tested plan
Monday
Chest
Tris
Wed
Legs
Shoulders
Thur
Back
Bis
Chest exercises
Flat bench
Incline dumbell bench
Dips
Crossover cables
Tricep exercises
Overhead extensions
Cable extensions(various attachments)
Skullcrushers
Leg Exercises
Squat
Box Squat
Deadlift
Rack Pulls
Leg extensions
Hamstring Curls
Good Mornings
Bicep exercises
Barbell cur
Preacher Curl
Alternating Dumbell Curl
Hammer Curl
Back Exercises
Pull ups
Wide Grip Pulldowns
Narrow Grip Pulldowns
Bent Over rows
Seated Rows
Shoulder exercises
Front lateral raises
Side lat raises
Military press
Shrugs
Upright rows
Rear uprights
Bent over flys
This is by no means a complete list but I was putting something together to get you started. Feel free to continue to get more replies and opinions before starting out.
Keep your lifts controlled and in proper form. Keep your reps under 10 and your sets under 4. No need to do 20 sets of 15 rep curls, for example.
Also what is a shot of b12, I used to drink a red bull pre workout it was a good thing to get your mind set and get you rolling.
What i'm doing for my workout mwf weights with little cardio post workout, tue thur heavy cardio no weights.
Yeah you jump in trying to make major gains, but after a while and things start slowing down you understand your in for a long war, it's going to take time to get what you want, I think about the 6 years of abuse and lack of exercise and clean eating i put my body through, i know it's going to take at least a year to get somewhat happy with my body.
Take it ez, make sure you rest and if it really hurts take a day off, or just walk. Make sure you get your protein asap after a workout(Liquid form).
And once you get a good exercise plan and routine you don't need anyone so you can workout on your own time.