I've lifted on and off for about 9 years, the time off mostly due to a couple injuries that sidelined me or work commitments. That said, I'm back lifting again after a serious bout of tendinitis in my wrists. Prior this injury, I suffered an inguinal hernia from squatting (easy surgery, super fast recovery), and prior that I all but separated my shoulder while flat benching after being away for 4 weeks and trying to lift what I had before I left. This was the most painful, as it shredded the five ligaments that hold down the scapula to the size of fine fishing line. However, being that none snapped, I opted for no surgery and instead endured the long wait for them to thicken again (took over a year, but as good as new now). The injuries can be chalked up to stupidity (shoulder), genetics (hernia), and impatience/not enough work on smaller groups (wrists).
My program right now is your classic lifting regimen as it has always worked for me. I work out six days a week with the seventh day off:
Mon: Chest, Tris, Shoulders
Tues: Bis, Forearms, Wrists, Back
Thur: Chest, Tris, Shoulders
Fri: Bis, Forearms, Wrists, Back
I do core exercises everyday.
I'll post the exercises and sets next.