It's been about 4 years since I've been in the gym, and finally jumping back in.

A few details about my self

Nearly 34 years old
6foot 1
Approx 185lbs
Quite high metabolism
Smoke too much (plans to start champix in next couple weeks)

I'm signing up at goodlife tonight (corporate membership bonus), so I believe they have good equipment. At least I hope cause it's the only gym in my town.

I was hoping someone could give me a basic routine to get started, I'll probably got 4-5 days a week.

As far as dieting, we will see when that needs to happen and my metabism starts to slip.

Thanks

Start with a bro split

Day 1 - Chest/shoulders/tris "push"
Day 2 - Back and bicep "pull"
Day 3 - quads/hamstrings/calves "legs"

So your workout could look like this

D1 -
DB incline bench 4x8
Widegrip bench press 3x10
close grip bench press 2x12

seated DB laterals 4x8
thumbs down lateral raises 4x10
pec deck drop set, start with 30 reps ~> 25 reps ~>20 reps ~> 15 reps

Tricep pushdown 4x15 ~> 12 ~>10 ~> 8 "gradually getting heavier"
Skull crushers 3x10
Close grip pushups 2xfailure with body weight

d2 -
seated rows 4x8
chest supported rows 3x12
db pullovers 3x15
bb/db shrugs 2x30 "focus on form and tension through the movement, not weight"
good mornings 3x 20 ~>15 ~>12

db curls/any variation "I like twist curls and cable curls" 4x8
ez bar reverse curls 2x20

d3 -
Squat 3x 12 ~> 10 ~> 8
hack squat 2x12 followed by drop set 12 ~> 10 ~> 8
seated leg curls 4x 12 ~> 10 ~> 8 ~> 8
calf raises, can be seated or on a smith rack, who cares.

Tada, bro split.

Looks like a good place to start, so I'd do 3days on 1 off and start again? Or two days off?

On
Active recovery
On
rest
On
Active recovery
rest

Active recovery days do things like low intensity cardio, sled pushes, mobility exercises, etc.

I typically will throw in things like hip mobility, shoulder mobility work, heavy sled drags and 45 min to 1 hr of cardio.

I have been considering getting back into running again, so hopefully I can make that work.. once I quit smoking, would be nice to get back to 10k a day.

I've noticed that the biggest thing is just not stopping, if you skip ONE fucking time it's the beginning of the end

I start one week before going away for 4 days.
But I get home tomorrow, and jumping right back in.
It's pretty rough, but keep telling myself I gotta start somewhere.. again.

The problem usually roots from trying to find the original motivation that got you off your couch in the first place. That's not what you need to do. Here are the steps.

1. Inspiration - whether it be a goal, another person, or a thing, something inspired you to want to get fit... Not really motivated yet, but the seed is planted.
2. Motivation - That sudden urge to do better, typically lasts a few days MAX.
3. Intention - You've committed to execute a plan. It's the roadmap on how to achieve your goal. Best laid plans of mice and men, though... In order to meet your intentions, you need...
4. Discipline - Using willpower to meet your intentions... Dr. Mike Israetel says that discipline is how you close the gap between motivation and intention. BUT this runs out quickly, as well...
5. HABIT - regardless of anything at all, this is #1 for sustaining fitness. You need to build a habit to be moving, to get going. Regardless of anything else, increasing adherence to a fitness plan will set you up long term.
6. Passion - and hopefully if you genuinely enjoy what you're doing at the gym, passion will insert itself. This part essentially erases the need for inspiration and motivation. It fuels your adherence and keeps you wanting more.

Go get it, bro. No excuses, just find your reason and stick with it.

Great advice.
Next week I intend on starting my quitting smoking plan along with the gym.
And I think I'll continue a 3 day split for 4-6weeks before going to a 5 day.