alrite this was my workout on fri...shoulder/tri, and i threw in some calves.

DB Shoulder Press
warm up - 30s x 10
60 x 10
70 x 8
70 x 6

Seated Calf Raises
warm up - 45 x 20
115 x 12
135 x 12

Bent Over (45 degrees) DB Rear Lat Raises
warm up - 15s x 12
20s x 10
25s x 10
30s x 7

Seated Lat. Raises
20 x 10
25 x 10

Over Tri Ext. (ez curl bar)
warm up - 35 x 10
65 x 10
85 x 10
95 x 5 (jumped up a lil too much)

One leg calf raises
40lbs x 10
40 x 9
40 x 9

Close Grip Bench
135 x 10
170 x 8
185 x 5 (last time...170 x 4)

I am not working out on Sat & Sun. maybe some crunches and rev crunches but thatd be it