Incline bench delt fly. (The rear delt must be talked to. It is the weakest of the delts. Really focus, no slinging. Squeeeze hard up top) 1 x 15 with one sec holds
Standing bar curl 1 x 20, 5 x 8/10 SUPERSET these with more incline bench fly, for 10/12 reps
Over the head rope extension. Lean fwd and keep elbows in tight. Get a good back position stretch. Come fwd and flex hard. Flare rope apart, as you get fatigued don't flare so u can keep going. Warm up x 20 and then 3 x 12 & then 1 x 50. (Rear delt should kick in here. If u need a few second break that is fine)
Preacher curl one arm at a time with a DB. Armpit is resting on pad. Warm up x 15 each side. Then...4 x tough 10. Squeeeeze the crap out of bicep up top. On the last rep of each set, hold and squeeeeze for 10 seconds.
Reverse curl in preacher bench. Use > EZ curl bar if you have access to one
5 x 10.
Boomerang triceps pushdown (Going heavier here) 6x6
Underhand tricep pushdown (use straight bar) Come down and hold and flex for 3 seconds each rep. 4 x 10 each side.
Band standing curl. (Stand on band) 4 x 20 super super fast.