Thanks guys, it's time to get back into it and do it even better than before!
Here is what I would recommend for someone getting back into it.
5 days in the gym-
Monday:
Whole Body
Chest
Flat Bench press - 3 sets of 10 reps
Incline Dumbell Flys - 3 sets of 10 reps
Back
Lat Pulldown - 3 sets of 10 reps
1 arm Dumbell Rows - 3 sets of 10 reps
Shoulders
Seated Dumbell Shoulder Press - 3 sets of 10 reps
Lat Raises - 3 sets of 8 reps
Biceps
Alternating Dumbell curls - 2 sets of 8-10 reps
Triceps
Cable pushdown - 2 sets of 10 reps
Quads
Squats - 2 sets of 15 reps
Calves
Calf raises - 3 sets of 10 reps
Tuesday:
30 mins low intensity cardio
Wednesday:
As Per Monday
Thursday:
30 mins low intensity cardio
Friday:
As Per Monday
Use low weight, about 50% or your 1rm
Perform 10 mins of cardio to warm up before each weight training session.
After 2-4 weeks you will have cleared out the cobwebs and will be ready for something more taxing!
Remember diet is the key to success!