Saturday- Shoulders

Standing Military Press (not Dumbbell)- 95x12, 75x15, 75x15
Seated front dumbbell raises- 20x15, 20x15, 20x15
Standing laterals- 15x15, 15x15, 20x15
Bent Over Rear-Delt Flies- 20x15, 25x15, 25x15
Seated Calf Raise- 90x15, 110x15, 130x15
Standing Calf Raises- 120x15, 130x15, 140x15
30 Minutes of cardio