I typically warm up with a mile jog, stretch, hit the weights as my main workout, cool down with a little calisthenics, then stretch again. I only have time for it on the weekends but I'd like to go back to weekdays once I become self employed. I typically do a customized body split with more core on Saturdays and more arms and legs on Sundays. Usually five sets of 6-10 reps with a burnout of certain groups at the end. I have to avoid some exercises due to knee and back problems but I lean toward free weights for maybe half my routine and machines when they give me better engagement than the alternative. My best exercises would probably be the fly machine which I max out consistently and the seated calf press where I use three plates aside.
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