High intensity! :)
To get a little bit more intensity these last weeks before my competitions, I´ve got a new exercise program as well. Take a look at this-especially the shoulder exercise!! 
Day 1
Chest, shoulders, triceps
inclined flyes with dumbells + press (superset) 3 x 12
cable cross 3 x 15
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front raise
side lateral
l-side lateral
upright rowing
shoulder press
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superset with 12-15 reps on each exercise and no rest between. 3 set
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french press + triceps benchpress 3 x 12-15
push downs 2 x 12-15
Day 2
legs and calves
squats in the smith machine 5 x 15 with 15 sek rest between sets
leg extension 2 x 15 strip x 3 (drop set)
hamstring curls 2 x 15 strip x 3
seated calf raises 2 x 15 strip x 3
Day 3
Back and biceps
lateral pushdowns
front pulldowns
pulldowns with converted grip
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superset with 12-15 reps and no rest between. 3 set
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bicepscurl 3 x 15-20
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stiff deadlift
back extension
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superset with 2 x 15 and no rest between
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This program is trained 2-1-1-1.
2 days with day 1 and 2, 1 day rest, 1 day with day 3, one day rest and so on….
Leg day today! I can´t wait!! 
See you soon again!