This workout is going help bring those delta up and that bicep peak up

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell incline shoulder press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

Go to a cable cross over machine, pull the one dice to very bottom and grab either a straight bar or curvy bar and really go nice and slow into a shrug movement

Cable machine shrugs

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Sit low on the seat so your armpits are tight on the pad 
- Focus on only using your biceps

Preacher machine curl

For this you are going to do 7 reps each grip so 21 in all during your 3 sets and must have a straight curling bar not an Ez bar straight

Wide grip dumbbell 7, medium grip 7, close grip 7

12/3 incline 12 speed 3 get your bpm to 140

DEATH STAR DELT WORKOUT and BICEP