No worries.
The Monday push session usually starts with an RDL of some sort. Reason is for a couple of reasons. First being, what is the first thing that you see go in older men? Their ass. While I do deads and rack deads here and there, the RDL allows me to train very heavy and hit back hams and glutes under load. For me this is a 6-8 type set. With almost every movement I work up to a working set and sometimes do a second with less weight. I usually follow with either a machine or a one arm db row. At this point, I am already warm so there isn't much need for endless warm-ups like the first movement. I will then usually rely on a machine for a one arm pulldown of some sort. I am pretty much at an impasse with traditional pulldowns. I can stack most machines and find one arm at a time is more targeted and less taxing. At this point if I try to do a few sets of Bulgarian split lunges. I finish with a few biceps movements depending on the day. Most of the time it would be incline db curls for the stretch and cable curls because I feel them well. I don't bother doing much that I can't connect with.
Tuesday is Push central. After some feeder sets on a machine (similar to John Meadows approach), I then hop onto a low incline bench press. This is my big daddy movement. For me there is too much risk with heavy dumbbells and my ego will get the better of me for flat press. I work up to a work set of 5-8 and usually a back off set of say 15-20. I often follow with a cable fly/crossover supersetted with dips or decline pushups for two rounds. Stupid pump and stretch is the name of the game here. I will follow with a shoulder press. Might be Smith Machine, might be machine press and every once in a blue moon dumbbells. I then superset set laterals on either cable or db's with facepulls for two rounds. I then finish with with a couple of rounds of cable overhead extensions and pushdowns. The prevailing pattern is work heavy on the compound and a few more reps with the isolation movements.
Wednesday is off but for sure I will walk for an hour.
Thursday is leg day and because I am old as dirt and I like to think fairly sensible, I tend to start with leg curls and extensions first. These are not supersetted. I will work up to one or two hard sets of say 10-12 reps. From there it safety bar squats or Leg Press. I don't have a hack squat in my facility which I own (might need to talk myself into buying one) so those are the main quad movements. On safety bar squats my reps tend to be around that 8-12 rep range and on leg press it's more like 15-20. Depending on time and energy, I might be done here or I might through something like a few rounds of walking lunges and back extensions back to back. In between perhaps some calf work but in all honesty, I have decent calves which is funny because genetically my legs suck so I do it more out of guilt than utility.
Friday is my athletic upper body circuit day. It might look like this order wise:
Chins
Dips
Pullovers
laterals
Some form of core movement like say ball slams
Tricep dips
Curls of some sort.
Reps are in that 10-15 zone. Rest between exercises is low. I want my heart working and a nasty upper body pump. I usually get both. It allows me to hit everything one more time, keeps my fitness in good stead and allows me to be athletic and mobile. All good things.
Saturday and Sunday will see me walk a good hour both days and if I finish training people early enough and if family life allows, I will get in additional walks before dinner. I do it more as a meditative thing and often listen to podcasts so I can hopefully come home a little smarter.
Well there you go. I ask one favour folks, please don't copy and paste. I have had that done more times than I wish to think about.
Let me know how you travel.