If you're looking specifically to bulk, I'd consider keeping your primary movements in the 5x8 range. You'll hit the same number of reps, but at a higher weight for more volume overall.
I'd also consider going with more compound movements, at least initially, to rebuild a solid athletic foundation as you've been off for over two years.
So keep that in mind as you read the following...
Day by day -
Day 1: Legs
Barbell squat 4 x 10
Romanian deadlift 4 x 10
Leg extension 3 x 10
Hamstring curl 3 x 10
Calf raise 3 x 10
Legs first, I like you already.
Squat 5*8
Superset:
Front Squat 4*8
Good Morning 4*8
I actually really love this Quad/Ham combo. Both muscle groups are hit hard, and both lifts have great carry over to the back and glutes.
Superset:
Bulgarian Split Squat 4*10
Romanian Deadlift 4*10
Again, a solid combo that hits everything. Best thing here is that you can scale it according to your ability and fatigue. If you can't handle a barbell in one or either case, grab dumbbells and rock it in a bit higher rep range - 4*15 / 4*20.
Superset:
Extension 2*15
Ham Curl 2*15
Just looking to burn out here, so I'd go with a weight that you know you'll hit. Just not comfortably.
Calf Raise 2*20
Same here, your calves have already been working at this point. Go moderately heavy and rest / pause if you need to.
Day 2: Shoulders + Abs
Military press 4 x 10
Arnold Press 4 x 10
Seated medial raise 3 x 10
Anterior raise 3 x 10
Rear delt fly 3 x 10
Hanging leg raise 3 x 8
Weighted ab crunch 3 x 12
Superset:
Overhead Press 5*8
Hanging Leg Raise 5*8
No reason to slack on the core work, put in a full five sets. It'd fit wonderfully with a 5*8 scheme on your primary movement. Especially here, as it'll help keep you focused on breathing deep and bracing hard for overhead work.
DB Complex:
Front Raise 3*10
Medial Raise 3*10
Posterior Raise 3*10
If you're going too heavy, this will put you in check pretty quick. Complex, so same weight across the board.
And remember, PD Flies are meant to work just that. Not your traps or your rhomboids.
Superset:
Arnold Press 2*15
Decline Sit-up 2*30
Burn out your shoulders and abs. Pretty straight forward. Would probably go with an actual sit-up over crunches, but that's just me.
Day 3: Chest + Triceps
Barbell bench press 4 x 10
Incline dumbbell bench press 4 x 10
Cable crossover 3 x 10
Parallel dips 3 x Failure
Tricep kick backs 3 x 10
Bench Press 5*8
I'd either warm-up or superset with a horizontal row. Just my advice, but your shoulders will totally love you.
Superset:
Close Grip Bench 4*10
Dips 4*10 (Or failure < 10)
Superset:
Incline DB Press 3*10
Incline DB Ext 3*10
Decline DB Press 3*10
Decline DB Fly 3*10
Nothing but chest and triceps here. Leave the kickbacks to the soccer moms with bat wings.
Banded Triceps Pulldown
Burn out with pull-downs. Then see if you can still get you're arms overhead to change your shirt.
Day 4: Back + Biceps
Wide grip pull up 3 x failure
Bent over barbell row 4 x 10
Seated row 3 x 10
Close grip lat pull down 3 x 10
Barbell bicep curl 3 x 10
Hammer curls 3 x 10
Superset:
Deadlift 5*8
KB Swings 5*10
Snubbing the Deadlift on back day? Romanians plugged in on leg day, so assuming it's not a physical limitation.
KB swings could be used as a warm-up. They're just a great way to get the hips moving.
Superset:
Pull-up 3*10 (Or failure < 10)
Inverted BW Row 3*10
Barring the Deadlift, this would be how I start the day. Bodyweight for nice smooth reps to get warmed up.
Superset:
Pendlay Row 4*8
Seated Row 4*8
Superset:
Narrow Lat Pull 4*10
Cable Lat Crossover 4*15
I personally don't bother with direct biceps work, but do it if you enjoy it. Hard to beat the BB / Hammer curls you've got laid out.
