I am trying to keep my training routine simple as i can.
The rules that i am always trying to involve in my training routine are: always have strength exercises, feel the pump, try to reduce pause if you can, and leave your mobile phone on the your gym box!!! :D
So lets start, every training i have warm up with barbells, and with cables.
This is the exercise which is most common for shoulder warm up and i am always using it:
First training in week is chest day :D, usually combined with triceps.
After i warm up shoulders always in chest day is chests warm up, shoulder injury is most common injury in gym so i want to say again it is really important warm them up, especially if you are doing chests.
As I said i am trying to combine heavy lifts with classic bodybuilding exercises.
First is bench press so here i am trying to have heavy lifts, and here pause is bigger.
Source:http:planetfitness.com
During bench press position of elbows is really important, you need to keep elbows in the line with bar, lot of people keep them in V shape. Second important thing is to keep your foots stable on the floor so you are balanced when you lift.
After bench i use incline bench press, next is incline barbell press, fly, and fly with cables. Usually i am trying to have 12-10-10-8 reps, but if when i am on pump exercises like cables i am trying with 12-15 reps.
After chests triceps is already little worked (during the chests exercises triceps muscles works pretty much)
This is my most common triceps workouts:EZ-Bar Skullcrusher,Triceps Pushdown - Rope Attachment,Triceps Overhead Extension with Rope
Usually in 12-10-10-8 reps in series. Triceps is smaller muscle group so i am trying to work them with smaller pauses, and important thing with smaller groups is to keep your form correct.
