I always train when the gym opens. 5am weekdays and 8am weekends. Split is quads, hams/calves, chest, back, shoulders and traps, arms. Abs done everyday but quad day. If an off day is needed I'll take it but I rarely/never do.
I'll be 52 next month. Been training since I was 15. Lifelong "natty" but have respect for all gymgoers who work hard and sacrifice for results.
Competed NPC tested shows 3 times in early 2000's. Won lightheavies and placed 3rd overall. Won lightheavies and lost overall by a point. Won lightheavies and won overall. Judged NPC shows for about 5 years.
I'll list the workout today but sets and reps differ by the individual - do you go full range, what is the tempo, is your last rep form failure or physical failure, etc.
I don't differ between "warm up" sets and "working" sets. They're just sets. I start lighter and finish heavier. Each set is taken to form failure for every rep but the last one is to physical failure. The negative is slow and controlled at about a 3 to 1 versus the positive. Full ROM.
Shoulders and Traps.
Nautilus side lateral machines - 4 sets
Bodymasters rear delt (reverse pec deck/palms down) 4 sets
Hammer strength seated press plate loaded - 4 sets
Life Fitness side lateral machine (arms straight down) 3 sets
Bodymasters rear delt (palms forward) - 3 sets (paused contract)
Flex leverage shoulder press 3 sets
Seated dumbbell shrugs 5 sets
Crunches and hanging legs raises 3 sets
I train by myself so I keep a decent pace - about 1 hour 10 minutes