Did shoulders and tris this Morning. Here is what I did:
Shoulder Press 10 sets of 10 reps with 95, 95, 115, 115, 135, 135, 135, 135, 135, 135 lbs (30 seconds rest in between sets)
Side Lateral low pulley side raises 5 supersets of 15 reps with Rear Shoulder Fly machine same reps. Do back and forth non stop.
Then went to triceps and did:
one arm overhead dumbbell ext 5 sets of 15, 12, 10, 12, 15 reps
lying tricep ext with close grip press alternating 3 sets of 8, 7, then multiple set up to 6/6. I used 95 lbs.

Trained back and biceps in 3 splits today, here is what I did:
4:50 am Boot camp conditioning
8am morning workout
Bent Barbell rows 5 sets of 10 reps with 155, 205, 255*, 205, 205
Pull-ups 3 sets of 12 reps 3 diff grips
Hammer dumbbell curls 1 set 50 lbs/20 reps
12:30 afternoon workout
Single arm vertical Flex Row 5 sets of 10 reps
Medium arch grip Pulldowns 4 sets 12 reps with 130, 160, 190, 200, 210
Medium arch grip low rows 5 sets of 20 reps with 120lbs
Preacher Cable Curls 4 sets 10 reps
Finished with 30 minutes of Muay Thai conditioning with TEAM RTN ATHLETE & PRO MUAY THAI Fighter Jaffer Panezai.
5:00 evening workout
One arm dumbbell rows 3 sets of 10 reps with 100, 110, 130 lbs
Pull-ups 1 set of 12 reps wide grip
Alternate dumbbell curls 1 set of 10 reps with 60 lbs

Trained heavy chest in Am today and later did light weight high rep shoulder tricep workout in PM
Here is what I did:
75 degree Incline Dumbbell Press 2 warm up sets for 15 reps with 30 lbs, 50 lbs then 4 sets of 10 to 12 reps with 70, 75, 80, 85 lbs
30 degree incline dumbbell Press 3 sets of 8 to 10 reps with 90, 95, 100
Flat dumbbell Fly's 4 sets of 40 lbs/15 reps, 45 lbs/12 reps, 50 lbs/12 reps, 55 lbs/12 reps.
Dumbbell pullovers 3 sets of 12 reps with 90 lbs, 100 lbs, 125 lbs!!!
PM workout
Did 1 set of 100 reps of the following exercises
Shoulder dumbbell press
Side lateral raise
Bent rear dumbbell flys
Dips
Overhead rope ext
Tricep pushdowns
Also in am walked 3 miles and in PM did cardio kickboxing class for 1 hr.

Did a squat workout today consisting of 10 deep squats for 10 reps. Rested about 1-2 minutes between sets. Increased weight to the 6th set then started dropping weight each set after- this is called pyramiding.
Here is what I did:
Squats (deep) 10 sets of 10 reps with 185, 225, 245, 275, 315, 365*, 315, 275, 225, 225 on the max set *365 didn't get as low as I'd like and felt pain in back and knees so after started dropping weight and felt better.
After squat workout did 45 minutes of Muay Thai and Conditining with TEAM RTN ATHLETE & Pro Muay Thai fighter Jaffer Panzai. We did 35 minutes of pad work with punching and kicking combos. Then did 4 rounds of sprints on treadmill with treadmill turned off pushing belts. Then went to Ab work for 5 minutes and that was it.

TEAM RTN ATHLETES IFBB Pro physique Irina Veselova, TEAM Doc CEO Jerry Wheeler and IFBB Pro Physique/RTN CEO Rich Tuma training @apollongym today Back and Triceps. Here is what we did;
wide bar Pulldowns 4 sets 12-15 reps.
Low cable rows 4 sets 12-15 reps.
Hammer strength low rows single arm 4 sets 15 reps plus 1 finishers set of 15 reps.
Hammer strength vertical rows 4 sets 15 reps
Bent barbell rows 10 sets of 5 reps alt grips palms up and palms down. Last set did 15 reps
Finished with triceps 7 supersets of 12-15 reps of:
Tricep pushdowns.
Reverse pushdowns.
Great pump from workout!!! Took RTN MASS BUILDER Postworkout and PUMP HARDCORE before workout. 

Trained today with TEAM RTN/ Pro Muay Thai fighter Jaffer Panezai @apollongym today. We did intervals of focus mitt training with plyometrics conditioning for 30 minutes.
Also did light leg workout before consisting of:
Single leg ext 5 sets 20 reps
Single leg curls 5 sets 20 reps
A tri set of 3 calf exercises 5 rounds 20 reps each of:
Hack sled
Leg press calf raise
Seated calf raises
Later in day did shoulder workout
Here is what I did
Single arm dumbbell press 7 sets of 15 reps with 40, 50, 60, 65, 70, 75, 80 lbs
Single arm kettlebells side raises 5 sets of 20 reps
Single arm bent rear delt fly 5 sets 20 reps

Great leg Workout today with TEAM RTN ATHLETE and NPC Physique Competitor Alcides Vera. Here is what we did:
Leg Press 10 sets of 10 to 15 reps with 190, 280, 370, 460, 550, 640, 730, 820, 910, 1000 lbs!!!!
Sissy Squats with Bodyweight 4 sets of 12-15 reps this exercise hurt the most!
Leg ext 4 sets of 6 to 10 reps with 3 sec pos/3 sec hold/3 sec neg. we used 80, 120, 150, 200 lbs
Did 1 set of 50 leg ext (25 toes in and 25 toes out) used 80 lbs
Single leg curls 5 sets of 10 reps with 40 lbs
Donkey Calf Raises 4 sets of 25 reps with 300, 360, 400, 400 lbs

Started training at 4:50am with the following exercises:
Rope whips 30 sec x 4
Rope pulls high 30 sec x 4
Ball slams 60 lbs for 10 reps x 5
Pull-ups (diff grips) 10 sets of 10 reps less than 30 sec rest between sets= total 100 reps!!!
Sprint intervals  for 10 minutes 30 sec on 30 sec off up to 10 mph plus inclines
Then did sprints on treadmill with treadmill shut off just pushing the belts for 15 seconds in 30 seconds off max effort x 5 sets
Finished am workout with 2 minute plank.
Afternoon workout:
Low cable rows 5 sets of 130 lbs/20 reps, 160 lbs/15 reps, 180 lbs/15 reps, 200 lbs/12 reps, 220 lbs/ 10 reps
Straight arm pullins 5 sets of 20 reps with 140, 160, 180, 200, 200 lbs Hammer strength behind neck Pulldowns 5 sets of 15-20 reps with 180 lbsHammer strength high rows 5 sets of 15-20 reps with 200 lbs Back extension machine 4 sets of 25 reps with 150 lbsBiceps Alt dumbbell curls 4 sets of 10 reps with 30 lbs, 40 lbs, 50 lbs and 60 lbsMachine peak curls 4 sets of 15 reps.
Finished with a half hr of Muay Thai boxing with TEAM RTN AND Pro Muay Thai Boxer Jaffer Panezai. 

Had little time to train today and got a great chest workout in under 30 minutes. I did 5 exercises non stop and increased weight each round. Did 4 giant sets of 5 exercises for 8 reps each. Then finished with a dropset of each exercise for 3 nonstop sets of 8 reps. Here is what I did:
Incline Hammer Strength press (changing grips each round) 90 lbs, 140 lbs, 180 lbs, 230 lbs
Chest Fly machine 130 lbs, 160 lbs, 190 lbs, 210 lbsFlat dumbbell press 70 lbs, 80 lbs, 85 lbs, 90 lbs
Dumbbell pullovers 80 lbs, 85 lbs, 90 lbs, 95 lbs
Under grip cable raises 22,5 kg, 27.5 kg, 27.5 kg, 27.5 kg
Did a drop set non stop of all exercise 8 reps each
Incline Hammer Strength Press 270 lbs,  180 lbs, 90 lbs.
chest fly machine 210 lbs, 190 lbs, 170 lbs
Flat Dumbbell press 80 lbs, 70 lbs, 60 lbs.
dumbbell pullovers 100 lbs, 90 lbs 70 lbs
Under grip cable raises 27.5 kg, 22.5 kg, 17. 5 kg

Trained Shoulders today and did a Vince Gironda style workout 8 sets if 8 reps (took about 20 seconds rest between each set) Here is what I did:
Arnold Presses 8 sets 8 reps with 40, 45, 50, 55, 60, 55, 55, 50 lbs
Sidle lateral chain raises 8 sets 8 reps with 35 lb chain
Cross cable rear delt flys 8 sets of 8 reps
Front raise and rowins 8 sets 8 reps with 45 lb bar
Shoulder were fried in a good way Lol. Had PUMP HARDCORE before and during workout and RTN MASS BUILDER after workout.