[Routine] In need of a workout routine

Hey!

I have finally finished my medicine and I am ready to go back to the gym after a year. When I was working out I did PPL + Chest and back and lastly arms/shoulders.

A close friend of mine told me to start the first week with 50% of what I could do and second week 75% and third week 100%. When I warm up I do the row thingy for about 700 meters and I warm up my rotator cuffs.

My goal is to lose weight again and with time get more lean. I’d appreciate if anyone could share a 5 day workout routine that hits as much as possible. And if possible what sort of cardio I could do to get some calories off, I used to do stairs or the walk machine thingy.

My old routine:

Push:

Incline chest press, low flies, pec deck.

Skull crushers and cable triceps pushdowns.

Cable lateral raises and machine shoulder press.

Pull:

Lat pull down, cable row (Neutral grip), shrugs

Rear delts with a pec deck.

Hammer curls and preacher curls.

Legs:

Squats, leg extensions, leg curls and calf raises.

Chest + back and arms is what I did before.