Ok I havent lifted in 4 plus years after a tear in my rotator cuff. I really want to get back into lifting its a plus I dont know where to go to get steroids cause I would probably do more damage after not lifting in forever.

I have got my diet down now I need help with a kick ass routine.

I am 6'2" 177lbs.

Whats the best workout routine you guys have found? Types of work outs on the days, number of sets per workout and reps?

Treat me as a newbie and be specific and thorough if you would please.

Thanks!!! I cant wait to get back into the gym.