Calves (1 Drop Set): Choose one calve exercise. Do two warm up sets. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, choose a weight you can perform 6 - 10 repetitions with perfect form and work to failure. Immediately, drop the weight by 50% and work to complete failure. The purpose of drop sets here and throughout the workout is to stimulate every muscle fiber possible without overtraining. Believe it or not, your calves are finished.
Shoulders (1 Super set and 1 Set to Failure): For shoulders, your going to train your front and side delts first with a super set, and then you'll do one straight set to failure for your rear delts. Before starting, choose one type of lateral raise and choose one type of compound overhead pressing movement (like the Seated Frontal Barbell, or Dumbbell Presses). Warm up by doing one light to moderate set of each. Choose a weight for lateral raise that you can perform 6 - 10 perfect repetitions and work to failure. Immediately super set to the compound pressing movement and work to complete failure. You've completed front and side delts. Rest about 1 - 2 minutes, then choose a read delt raise, either machine or dumbbell. Perform one straight set to complete failure. Congratulations, you've completed your shoulders. They should be pumped and fried.
Now take one full days rest.
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