Dr x I think This will be better Hope you agree

I have stuck with chest and tris and back and bis but changed shoulders to a seperate day.
I also went and gor a fitness evaluation .My blood pressure is high but not an accurate reading.(something wrong with the machine)
My cardio ASSESSMENT FROM A YMCA BIKE ERGOMETER ASSESSMENT is in the POOR classification.35.6 superior is 50.35 and up
flexibility is good 14.3 excellent is >14.6
strength is average bicep strength is 82lbs excellent is >100

My body composition is body weight is 194 lbs
lean body mass is 153.1 lbs
fat mass is 40.9 lbs
basal matabolic rate is 2170
body fat is 21.1 % MODERATE RANGE

body age is 43 i am 36 but the sysrolic and diastolic was way off.

But it is great to get a reference point to start from.

The new routine is mon
Bench press
Incline press
Dips
triceps push down (cable)
Tricep kickback

Tue
Lat pulldown
seated row
back ext on swiss ball (Have lower back problems)
hammer curl
Bicep curl

wed
shoulder press seated
front raises standing
rear delt fly(backwards on the pec deck)
shoulder shrugs

thur
barbell squat
prisoner squat
forward lunge
seated leg curl
toe raise
calf raise

Cardio 3 days a week and abs twice a week.

I got an orientation at the gym and the trainer helped me out an awful lot with proper form especially on squats and bench pressing .I was doing them wrong.Also he said never forsake form for weight.For example even on something as small as the tricep.If I am struggling to open the tricep
on the extension then drop the weight and really extend the muscle so you get that burn and keep the form and rhythm.
If I drop the weight a little too much so what he said just do one or two more and really exhaust the muscle.
What I was doing was spending 10 seconds or whatever length of time trying to beat a weight that had already beaten me especially at this stage when I havent even built up strength or form.

he included the toe raise to balance out the calf raise and he is starting me slowly on back extensions on the swiss ball and says we can then move on to the hyperextension bench and start on small degrees until I am going all the way down and then we can incorporate dead lifts.

After 8 weeks I will be going for a review and change of routine to incorporate more core exercises into my exercises.

I really advise to beginners to get a trainer in your gym who is properly qualified to go over the routines especially going over the correct way to perform the exercises I think it will save a lot of unnecessary injury and time.

thank you Dr x and many others for taking the time to help me.