Shoulder, Chest, Triceps and calves split.

Trained a split workout today of Chest, shoulders, triceps and Calves. Here is how I split the workout: 

Afternoon:

• Warmed up with 3 sets each way of internal and external rotation. 
  
• Standing side cable raises 8 sets of 8 reps alternating in front and behind pulley. 
  

6 super sets of:

• Cross cable rear delt flys 10-15 reps
  
• Standing cable flys 15 reps
  
• Incline dumbbell presses 8 sets of 60/8, 60/8, 70/8, 60/10, 60/15, 60/20, 70/15, 70/15*
  

*did strict form and with rotation. Chest attachments tight so didn't push heavy weight just did strict form and more reps. 

Evening Workout:

• One arm overhead tricep extensions 10 sets each arm of 30/15, 35/15, 40/15, 45/12, 50/10, 55/10*, 55/10*, 60/10** 60/10** 40/20 reps. 
  
• One arm reverse pushdowns 5 sets 15 reps increasing weight each round 
  
• Planks 4 different versions for 100 sec each
  
• Single leg calf raises 4 sets 25 reps 
  
• Did 50 minutes of kickboxing aerobics and 10 min stretching