This thread was brought to my attention by a member here (thanks, bound) who happens to know I workout 3 consecutive days every week, on purpose. And I'm way over 35, lol. (I'm "micro-cycling" Superdrol 3on/4off, so I had to develop some exercise routines that I could accomplish in my 3 consecutive "on" days.)
I also see that you only have an hour/day to workout. I'm a big fan of push/pull, because you can get alot more done alot quicker. (Instead of having to wait/waste a few minutes between each set of "pushes" in a typical chest/tris workout, for example, you can jump immediately back and forth alternating chest presses and back pulls. This also accomplishes a fair amount of cardio training, once you find your pace.)
I'll show you my typical workout schedule, although it might not be best for you because it's obviously designed to get progressively tougher each day (under the assumption that the Superdrol might accumulate, and be most potent on the 3rd "on" day)...
Day 1. Detail work:
Chest flies, followed by reverse flies (back), followed by shoulder flies, repeat 4-6 times.
Alternating, 4-6 sets of bis and tris. (Your arms will pump like a mofo.)
Day 2. Leg work (allows your chest/back/shoulders/arms to rest a day before the serious work on day 3):
Alternating, 4-6 sets of leg presses (we're too old to be doing squats, lol) and calf raises.
Alternating, 4-6 sets of leg extensions and hammy curls.
Day 3. Compound Exercises:
Alternating, 4-6 sets of flat chest presses and flat lat pulls (rowing).
Alternating, 4-6 sets of vertical shoulder presses and vertical lat pulldowns.
Alternating, 4-6 sets of incline chest presses and "angled" lat pulls (try the various machines; you'll see what I mean).
Shower.
Beer. (Unless you're cycling Superdrol. Sad.)
Now if you're not micro-cycling a hormonal, and you wanna distribute the work load a little more evenly, try this...
Day 1:
Alternating, 4-6 sets of flat chest presses and flat lat pulls.
Alternating, 4-6 sets of incline chest presses and angled lat pulls.
Alternating, 4-6 sets of chest flies and reverse flies.
Day 2:
Same as Day 2 above.
Day 3:
Alternating, 4-6 sets of vertical shoulder presses and vertical lat pulldowns.
Bis, followed by tris, followed by shoulder flies. Repeat 4-6 times.
I hope this helps you out. Good luck.