Friday
delts /traps

barbell press 4 set 8-12
side raise 4 sets 8-12
rear raise 4 sets 8-12
machine shoulder press 7 sets 10 min rest

dumbbell shrugs 3 sets 8-12
barbell shrugs 3 sets 8-12

Monday
hams / calf
stiff leg deads 4 sets 8-10
standing ham curl 4 sets 8-12
laying ham curl 3 sets 8-12
seated ham curl 7 sets 10 with min rest

straight leg calf raise 4 sets 8-15
seated calf raise 4 sets 8-15

diet
well im eating as much as can force down me lol