I used to lift 4-6 times a week and was extremely strong. I had to get out of it due to my shoulder and elbows giving me lots of problems. At one point I could bench 405 and dead lift the same. I just got back into the gym and can barely scrape out 10, 225 pushes. I need help getting some of my strength back, but I want to get it back in a safe manner. I can't afford to have shoulder problems again.

What I need....
1. A good full body workout plan
2. Vitamin and Supplement List

About me:
I'm 6' 4"/ 260lbs 19% BF and 34 years old. Let me know if you need anything else. Thanks in advance for any advice.