Deltoids, aka shoulders, are one of my favorite muscle groups to work. On men or women, I think they are very flattering! I usually work out delts 2x a week to help grow these babies.
Cardio 10 minutes
External rotations with minimal weight- 12-15 reps
Dumbbell lateral raises- 12-15 reps
Standing shoulder press with barbell- 8-10 reps x4
Dumbbell lateral raises- 10 reps, drop weight, 10 reps
Cable face pull- 10 reps
Front plate raises- 12-15 reps
Dumbbell reverse flies- 10 reps
Standing arnold press- 10 reps
One-arm kettle bell press 8-10 reps each arm
Battle ropes- 30 seconds
Drink a lot of water before, during, and after working out. Use weight that is appropriate for you and go at your own pace.