Delts
Super set to failure lateral raises military press didnt count reps or sets
Behind the neck press superset rear delts on peck deck machine to failure didnt count sets didnt count reps.
Front raises 5sets 20 reps weight not to light or to heavy.
Arms
3sets of 10 close grip bench
Super set with straight bar curls 3 sets of 10
Dumbbell curls superset with single arm dumbbell kickbacks
3sets of 10.
Hot done in about 1hour didn't stop moving the whole workout focused on blood volume.