Ive just started back to the gym after a long time here is my routine, 4 set of 4-10 reps each, wo on my lunch.
monday/thursday- Chest & front shoulders: Dips, Flys, Decline PU, shoulder press
Tuesday/Friday- Back & Rear shoulders: Chins, inverted rows, Upright rows, shrugs, d bell laterals
wed/sat- Legs- Dead lifts, squats, lunges.
I would like to add tris to the chest day, but in the evening and bi's on back day in the evening. I would appreciate any criticism you may have.