Be mindful guys that Stu can suffer from a bad back so anyform of heavy bent over rowing or deadlifting could cause problems.

As suggested above Stu, Take lat pulldowns out of monday (this is a back exercise)

Monday = Arms and Chest.
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.

Pec Deck:
30kg x8 3 sets
45kg x8 3 sets
55kg to failure...

Tricep Pushdown:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure...

Tricep Curls:
40kg x8 2 sets
60kg x8 2 sets
70kg x8 1 sets
70kg to failure....

Dumbells:
Alternating Bicep curls, (18KG) 2 sets of 8
Hammer Curls, (18KG) 2 sets of 8
Side extensions, (8KG)2 sets of 8
Unsure of names of other two. Like a simple bar bell press but with dumbells, 18KG each hand.


Wednesday = Legs day:
Pedal Bike (warmup)
10mins on level 6 at 90 - 100 rpm, heartrate ends around 150.
Leg extension machine (up)
30Kg x 10 2 sets
50kg x10 4 sets
60kg to failure...

Leg extension machine (down)
40Kg x 10 2 sets
70kg x10 4 sets
80kg to failure...]

Calve press. On Horizontal leg press:
50kg x8 3 sets
70kg x8 3 sets

Leg press. Horizontal:
40kg x8 3 sets
70kg x8 3 sets
80kg to failure...


Tuesday And Thursday= CV at Gym or swim:
Pedal bike, rower, stepper, X trainer & crunches.

Friday: Back and shoulders

Lat pulldowns seated:
40Kg x8 3 sets
55Kg x8 3 sets
60kg to failure...


NEW

(I take it you do the above with a grip similar to if you were doing chinups, shoulder width apart and palms facing away?)

You can repeat the above but with your palms facing you and you hands close together. This gives the lats a nice stretch too. Effectyively you are doing the same exercise but with a different grip which will have a different effect.

Dumbbell rows (GO VERY LIGHT FIRST AS THIS MAY STRETCH YOUR LOWER BACK)
Rather than use a barbell which involves bending over completely.
Doing one side at a time, place your left knee and left hand on a bench so you upperbody is nearly parallel with the floor(actually probably 65-70 degrees). Your right foot is on the floor for support.
Using your right hand pick up a light dumbbell first and let it hang vertically down.
Now pull the dumbbell up in a bit of an arc so that it comes just in front of your right hip. Your arm should be bent at 90 degrees now.
Do the same sort of sets and reps as above but get used to the groove.
This works the lats independantly.

Or you could actually do chinups

Shoulders

Try

Seated Dumbell press

Side dumbell raises

Upright rows with a barbell

Got to shoot now. Feel free to ask questions and I'll answer tomorrow.

Paul.