I can`t really help with that but I can throw something out there for you to consider. You can lift weights Tues, Thursday, Saturday.
Tues- Chest/Back
Thurs- Legs/lower back/traps/ or accessories.
Sat- Shoulders/ Arms
Tuesday for chest and back I would do one or two variations of Pullups for your back, maybe even superset them with dumbell bench press and or dips. Keep going back and forth between the supersets of the two. Get a feel of how much volume you need. Add one arm DB rows... see what you need.
On Thursday if you feel you don`t need legs, you can do any of the other exercises. Lower back lifts, hypers, reverse hypers, Stiff legged deadlifts, deadlifts, abs,
Sat- Dumbell presses maybe laterals and a few sets of Bi`s and tris. Again, see how much volume you need and go from there. I would stick with DB`s for most exercises.
Throw in cardio/abs on any days you want/can where you do less volume or days off, just like you had outlined.
Every once in a while I would`nt mind doing a really intense 20 rep squat day or deadlift. Just keep in mind you should be used to them, don`t just pick up a bar after a few months from not squatting and do 20 ALL OUT reps. lol
If this helps, great. just some thoughts.