1 leg calf raises - 21 sets of 12-15 reps each leg (sets alternated with other exercises including warm up sets)
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,11,10
Upright row - 12,12,11
Plate curls - 3 high rep sets
Hack deadlift - 12,12,12