ok so I am going to give you a very basic work out routine, nothing crazy just to get you back in the swing of things. As you platue from this work out you can switch it up. The point of this is to get all your musle groups in twice a week, get back used to being worked and promote good growth hormone.
Monday Chest/tri 5 sets x 10 reps
Bench
military press
flys
iso wides
incline bench
seated machine dips
flys
rope pull downs
Tues legs/core
squats
leg press
leg extensions
hamstring curls
calf raises (seated weights or machine)
abs (your choice i like leg raises, elevated/weighted sit ups, crunches , incline rocky)
wed back and bis
pull ups or pull downs wide
seated rows
ez bar curls
hammer curls
preacher curls
and i cant think of the name but its like a seated row but the bars are above head level and you pull the weight back..its an iso machine ill get back on that one
dead lifts
Now you repeat for thurs thru sat but its lower weight higher reps