I used to not warm up and had problems with aching joints and I had three shoulder surgeries. I will be 40 years old next month. I am 6 ft 1 and weigh 185.

Since my surgeries I have changed my work out. I start out with a 15 minute treadmill run followed by one body part a day.

AT the gym at 5:00 am

Monday 15 min treadmill 45min shoulder
Tues 15 min treadmill 45 minute chest
Wed 15 min treadmill 45 minute leg
Thur 15 min treadmill 45 minute arm
Fri 15 min Treadmill 45 min back

The reason I break it out to five day a week is that I can’t lift after work because I have children and I like to spend time with them and I need to be at work at 6:30 am and my gym does not open until 5:00am so this was the best time slot and plan for me.

Since I have begun warming up 15 min, I have had very little joint pain.

Any suggestion?

Can you lift on the weekends? My only concern with this split is that you might not be getting as much out of it because of the lack of rest between similar bodyparts. Training chest the day after shoulders, for instance.

Something like this might work better:

Monday: Chest
Tuesday: Back
Wednesday: off
Thursday: Shoulders
Friday: legs
Saturday: arms
Sunday: off

But I'm definitely not an expert on bodypart splits.