Day 3

Dumbbell Shoulder Press x4 12-15
Side Lateral Raise x3 12-15
One-arm Front Cable Raise x3 12-15
High Cable Rear Delt Flyes x3 12-15
Dumbell Shrug x3 12-15

Seated Calf Raise x4 25-30
Leg Press Calf Raise x4 25-30