Cheers for the advise.

I have changed it around a bit based on what you said.

Monday is Chest day
Wednesday is Arms
Friday is solely dedicated to Shoulders and Back

Still do 3 sets of leg press on each of the days, have no real desire to get big legs just to keep them firm and strong.

In the days off from the gym I have been hitting my abs with a few hundred crunches.

Also modified the warmup to 20mins on the rower and 10mins fast walk on a 15% incline on the treadmill. Will let post back with progress in a few weeks.