Did shoulders and arms yesterday with TEAM RTN ATHLETE Greg Crostewitz 
@apollongym here is what we did: 

5 supersets of
Side lateral dumbbell raise 25/15, 35/15, 40/15, 45/12, 45/12
Rotation dumbbell curls 25/15, 35/15, 40/15, 45/12, 45/12
Overhead dumbbell ext 80/15 reps all 5 rounds 
4 supersets of single arm rear shoulder cable raises 40/15, 50/15, 60/15, 70/12
Single arm cable curls same weights and reps
Single arm reverse cable pushdowns same weights and reps
Inverted machine cable curls 50/15 reps
Rope pushdowns 15 reps 

Did boot camp in AM  and participated in a shoulder arm circuit for 30 minutes. 

2 days away from Dallas Europa so raise things up a notch. 

I Had a great Chest workout yesterday with TEAM RTN ATHLETES Alcides Ver and Joe Delconte at Apollon Gym. We did only 3 exercises in a pyramid superset. Here is how it went.

6 supersets of the following: 
Nautilus Pullovers 70/15, 140/15, 190/15, 210/12, 210/10, 260/9
Hammer strength Incline Press 90/15, 140/12, 180/12, 230/12, 250/10, 270/9
Peck Deck 70/15, 90/15, 110/15, 130/12, 140/10, 150/9
Then we finished with a dropset of each exercise
Nautilus pullover 260/8, 210/10, 160/12
Hammer incline press 270/8, 210/10, 160/20
Peck deck 150/8, 120/10, 100/12

After workout we all worked on posing. 

Later Did 45 minutes of abs and conditioning with TEAM RTN ATHLETE Patti Maye. A few days till Dallas Europa and I have to do everything to get ready.