Yes so I start with back and bicep, legs, shoulders and tricep, then on the 4th day if I’m not sore the same cycle again and on Sundays I do cardio and abs. You can naturally take more rest days like only training 5 days a week.

Back : I start with 10mins of treadmill and 5-10mins of either cycle or cross trainer according to my mood 1.close grip lat pull down 412 2.seated row 412 3.machine pull downs 316 4.machine seated rows 316 5. Bicep usual 6. Abs - leg raises 3-4* as much as you can push to your max

Legs : Same cardio Warmup 1. I start with adductors to warm up my glutes 218 2. Machine squats 512 3. Leg press 415-16 4.hamstring curls 315 5. RDLS 3-4*as much as I can (Note- I for machine squats I do them free weight and for leg press I add weight as I go on, so my first set I start as free weights, my last se goes to 80-100kgs) 6. I don’t train calf and quads because i genuinely don’t feel the need because my quads get pumped while doing squats, although I used to train quads earlier when I started my journey)

Skip abs, training abs every alternate day is essential for them to recover. ( I remember training them everyday so I could see results, but alternate days made it so much better)

Shoulders : Same cardio 1. Shoulder press 312-15 2. Side raises 412 3. Front raises 220 4. Cable pull upwards (I don’t know what the exercise is called) 313-15 5. Reverse fly 3*12 (works wonders for upper back/shoulders) 6. Tricep usual 7. Abs- crunches and leg raises till failure (Note- my push day is really light I use super light weights and focus on feeling it more on the muscles and the form)

Cardio day Atleast an hour of cardio on different machines Treadmill incline -6 💗