Shoulders/Traps/Calves
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Shoulders
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Side Lateral Raise
3 sets of 6-8 reps
Drop set on final set

Dumbbell Shoulder Press
4 sets of 6-8 reps
Drop set on final set

Standing Dumbbell Upright Row
3 sets of 6-8 reps
Drop set on final set

Seated Bent-Over Rear Delt Raise
3 sets of 6-8 reps
Drop set on final set

Traps
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Smith Machine Shrug (One-Arm)
4 sets of 6-8 reps
Drop set on final set

Calves
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Seated Calf Raise
4 sets of 10-14 reps
Drop set on final set

Leg Press Calf Raise
4 sets of 10-14 reps
Drop set on final set

Cardio
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45 minutes bike