I have only been back at the gym for 2months after an 18month break. With work commitments, travel time, new wife ect. I rarely get the 3days of gym a week i need.

My current workout plan is as follows

Day1

Bench with smith machine
Incline dumbbell bench
flat bench fly's
Close grip bench
tricep pulldowns
squats on smith
seated calf raises


Day2

Lat pulldown
barbell deadlift
seated rows
inclined alternate dumbbell curls
bicep curl barbell
shoulder shrugs
shoulder press
dumbell lateral raises

Aiming for mon,thurs,sat

with 3days gym a week this workout plan should start seeing some decent improvements. Size has been picking up lately in the chest/bicep area.
Currently the only real cardio is indoor soccer, i will start implementing 2 days of HIIT.

As i am 95kgs, its been hard finding the foods to get me into calorie surplus (i eat 6 meals, always tuna/salmon each day, eggs brown rice, lean red meat, chicken breasts, penut butter, cashews, 2fruits a day, leafy greens, proetin shakes) used to drink 5/6 beers a day and have stopped now

I think i might need to gradually lift the calories??

Comments on workout, diet?

Thanks

You should be hitting all muscles on all days if you are diong full body splits so on Day 1 do some lats (B/O row or lat pulldowns). Also, you don't need that much chest work and that much arm work maybe just one bench and then flyes with one workout for tris and one for bi's.
Also, work the hamstrings with maybe romanian or stiff legged deadlifts. Same with glutes.
Get a vertical push+pull and a horizontal push and pull as well as quads, glutes and hams each day. That's all you need, then do isolation if you want.
Good luck.

Thanks,

Im starting with the basics, rarely do gyms teach their clients in the fundamentals of weight lifting. most of the excersises they give you either dont mix together or are dangerous. so many people with poor form causing injuries while staff watch on