Cliffs: 33 years old
aprox 70kgs/160lbs
Worked out in my 20's, played heaps of sport
Just recovered from a sprained muscle in my rh lower back, 3 months rest
BF% no idea, honestly sfa

How does this look:

Train Mon/Wed/Fri

Week 1
reps 3 x 10-12
crunches
flat bench press
chin ups
behind the neck press
triceps pushdown
barbell curls
standing calf raise

Week 2
Same as week 1 but add leg curl

Week 3
reps 3 x 8-10
same as week 2 add Squats (light)

Week 4
same as week 3

Then if everything is ok, no back problems I'll go onto a 4 day split.

Can I please have your honest opinion? If it's a garbage program please tell me so. I'm getting old and I dont want to waste my time training like garbage.

Yes I don't know what I am doing.