Anyway heres the first work out.
Doing 3 sessions per week alternating between
Workout A - Chest, shoulders, triceps.
Workout B - Legs, back, biceps
Main lifts - 3 sets x 5,6,8 reps... adding 1kg each workout.
Small lifts - 3 sets x 8-12 reps... adding weight once I reach 3 sets x 12 reps
22/04/2019
incline barbell bench press - (60x5) (70x4) (65x6) (60x7)
Standing overhead press - (45x6) (50x2) (45x4)
Lateral raise - (5x12) (7.5x6) (5x12)
rope pushdown - (25x12) (25x12) (25x10)
I might change bench press to dumbells next time as I think it will be better for fixing the muscle imbalance. And still testing out what weight to start at for each exercise. Started too light on all of them. so it's not following the 5, 6 8 reps yet.