@alamal1 Sure! Every day is different but I follow a basic template. Usually 2-4 excersises for each of that day's body parts, and usually superset. Rep range is always 8-12 or 12-15. If I can do 15 I up the weight. The only thing that's different is when I do 21's or something. Also, rear delts and traps I train high volume a lot (20-30 reps for 3 sets). I usually do 3-4 sets of each exercise. Here is a recent shoulder/tri workout:
10/6/16 Shoulders
Banded warm up (over and back, pull apart, face pulls; 3x10 each)
Arm circles/stop lights
Abs hanging leg raises w/DB 3x15
- Seated DB overhead press 4x8-12 (first set is light warm up)SS tri kickbacks 3x12-15
- Cable pull throughs 3x12-15 SS cable lateral raises 3x12-15
- Cable rear delt raise 4x12-15 SS V bar push downs 3x12-15
- Cable face pulls 3x12-15 SS Plate raises 3x21's (7 reps top of the movement, 7 reps bottom, 7 full reps. Ouch!)
Shoulders I'm very intense about. I lift hard, I lift heavy. There are three heads (anterior, medial, and posterier) and I hit each one twice. A friend has given me a super heavy workout I'm trying this week, I'm so excited! Let me know if you have any other questions.
Edited: Fixed rep ranges