Shoulders | Biceps | Calves

Lateral raises

10x10 1:0:2:0 : 15 seconds rest

Seated calf raise

8x8 1:1:2:1 : 15 seconds rest

Front to back barbell push press

8x8 1:0:1:0 : 15-30 seconds rest

Machine lateral raise reverse fly

3x15 1:0:2:0 : 30 seconds rest

Pronated (palms down) cable front raise / Supinated (palms up) cable front raise / Dumbbell upright row / Lateral raise

3x 10/10/10/10 1:0:2:0 : 30 seconds rest

Chin-ups

3x Failure + 3 1:0:2:0 : 30 seconds rest

*This means do as many as you can until you cant do any more, rest for about 15 seconds, and do 3 more.

Dumbbell hammer forearm curl / Dumbbell hammer curl

3x10 1:1:2:0 / 3x10 1:1:2:0 : 30 seconds rest