I am going for a clean bulk for a while, as i have been dieting for 5 months to return to training. I work Monday, Tuesday and Wednesday afternoon/evenings so, weight training days are on my days off.

Stats:
Age: 36
BF: 13%
Height: 5'7
Weight: 156lbs

Monday - 30 mins HiiT cardio
Triceps 3x8 Extensions or close grip bench presses
3x8 Cable pushdowns
3x8 dips or kickbacks

Thursday - Chest 3x8 dumbell flat bench press
3x8 incline dumbell or decline dumbell presses
3x8 dumbell flys
Biceps 3x8 EZ bar curl
3x8 seated dumbell curls
3x8 cable curls

Friday - Shoulders 3x8 Arnold Press
3x8 lateral raises
3x8 reverse flys
Back 3x8 machine pullups
3x8 cable rows
3x8 T-bar rows

Sunday - Legs 3x8 squats
3x8 leg presses
3x8 leg extensions
3x8 hamstring curls
3x8 standing calve raises
3x8 seated calve raises