You should stick to a upper/lower split, seeing as you're a "noodle boy" again.
Monday & Wednesday - Upper
[Chest]
Bench Press 3 sets 8 reps
Cable flys 3 sets 8-10 reps
Pushups/Chest Dips (i do suicides on these for endurance, which is 10 reps, 9 reps, etc till i hit 0 with 15-30s rest
Alternatives are incline bench 3s 8r
dumbell press
etc
[Triceps]
tricep pushdowns on the cable machine, lower weight and focus on full behind the back extension, dont stop at your sides, go past towards your glutes 3-4sets 8-12reps
skull crushers, dont stand straight or youll topple over backwards or actually crush ur skull, lean forward a bit and bend your knees, 20 pounds for 3s 8-10reps
I do dips as last chest cus it also hits triceps and shoulders BUT
bench dips, put your hands on a seat and walk your legs out till your butt is over the ground, drop to a 90 degree, do that 3sets 15reps
[Back]
rows, use different handles
wipe grip pulldown
inclined dumbell row, works great
[Biceps]
basic curls will do for it, keep your elbows at your side and go SLOW, that goes for every exercise here. FOCUS same as triceps for reps and sets
(pullups) for back and biceps, might be too hard for you though right now.
hammer curls (builds width vs height) in your arms and will hit your forearms too
[Shoulders]
barbell flys, pretty much cable flys for chest, just the opposite direction
dips hit shoulders
triceps bench dips also hit shoulders
shoulder press
LEGS
squats,
leg extension
leg curl
wall sits(30s-1m) followed by 16 lunges, 8 one way, 8 back
leg press
ABS
IMPORTANT
abs are everything, they're your core and they will stabilize you in all your compound movements
so, rip the fuck out of them.
basic situps will do for now until u get a better foundation, make sure your form is good.
boat holds are killer
if you have ab machines at the gym, use them.
sorry for shit response but its alot to type at 10:00pm xD