Push and Pull
A.) Here's a great push/pull split.
Combined with good nutrition, protein etc. it delivered exceptional
gains to
me, and at 40 that's saying a lot. It's easy and fast enough to do
within an
hour (I did it over lunch), and because of the way it works you can put
2
workouts on consecutive days without running into recovery problems if
your
week gets tough. It's also a lot more balanced than an upper/lower split
(IMO).
It's an intermediate-level workout, so only start it after you have a
good
base. I made a few substitutions on the
non-essential exercises, it's easy to tailor when you get the idea of
it. Good
luck.
Yeah. Try a push-pull split, working out three times a week.
Monday 1: Chest, Shoulders, Tris
Bench Press
Incline Bench
Military Press
Lateral Raises
Dips
Skullcrushers
Weighted Crunches
Wednesday 1: Legs, Back, Bis 
Squats
Deadlifts
Calf Raises
Bent Rows
Pull-ups
Barbell Curls
Incline Curls
Hanging Leg Raises
Friday 1: Repeat Monday 1
Monday 2: Repeat Wednesday 1
Wednesday 2: Repeat Monday 1
Friday 2: Repeat Wednesday 1
Hope this helps, and keep up the hard work.
"Like all exercise plans, check with your doctor first, before starting any exercise plans"
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