delts
dumbell shoulder press warmup1 12reps warmup2 10reps working 7reps
dumbell side raise warmup2 12reps working 6reps
cable raise working 10reps
rear delt machine warmup2 12reps working 6reps

triceps
cable rope pull dowm warmup1 12reps warmup2 12reps working 6reps
dumbell overhead warmup2 12reps working 6reps
ez bar laying extension working 7reps