Standing calf raise 2x15 Dumbell hammer curls 4x6-20 w drop set of 6 on last set Hammer strength mts curl 3x10 High pulley cable curls 3x10-15 Dip machine 3x10-15 Ez bar cable pressdown 3x20 superset w leaning ez bar extensions 3x15-17 Rope overhead extensions 3x7-8