As far as training goes I'm a Waterbury fan. I used to do various splits, push-pull-legs, 3 workouts as well as other variations. But with my joint issues (shoulder, elbow, low back) and work schedule the splits just weren't working. I now vary between whole body or an upper-lower split.
I had a shoulder scope last December so I'm careful not to aggravate that.
Upperbody ( vary my reps per workout-6 rep sets, 10 rep sets, 15 reps-or each set to failure)
Warm up: Foam roller/ stretching/ shoulder mobility-rotator/ 5 min bike or eliptical.
Low Cable Row-or Hammer Row: 1 warm up, 3-4 sets 6-15 reps (working up to 365 X 6 on Hammer heavy days)
Dumbell press/ Smith Bench/ Hammer Press: 1 Warm up, same sets as above( working up to 100 X 12 with dumbells)
Front raises/ with 35lb plate or seated with dumbells: 2 sets never heavy
Side or rear raises for 15 rep sets: 2 sets
Some type of Curl: 3-4 sets
Some type of Triceps ex. : 3-4 sets
Abs: 3-4 sets
10-20 minutes cardio
With the low volume I will tain same bodyparts with different exercises and different reps in 48 to 72 hrs. Usually 72. This allows me to train hard, recover and not piss my joints off.