TRICEP AND CALVES WORKOUT - next 8 weeks

The reason I am grouping these two exercises is because I really want to give attention to these muscle groups. 
I go light on my triceps, because they are not yet very strong.  I hope to change that! 

This workout took me and hour to complete.


1.  Bench dips;
Use two high benches.  Be sure to keep elbow's in.
3 sets of 15, slow movement


2.  Incline barbell extension;
Bar (10kg) + 5kg
3 sets of 12


3.  One arm floor press with bar... (yoooaazzaaa! Feel the burn!!)
10kg Bar.  3sets of 15 per arm.  very slow movement


4.  Machine dips. 
50kg.  3 sets of 12


5.  Tricep push ups.
3 sets to exhaustion


6.  Cable overhead tricep extension. 
10kg,  3 sets of 12


7.  One arm dumbbell tricep extension
3kg dumbbell, 3 sets of 15 per arm


CALVES


1.  Dumbbell calf raises
8kg, 4 sets of 12 per leg


2.  Barbell seated calf raises
12kg,  4 sets of 20


3.  Calf leg press
18kg, feet together 15, feet inside 15, feet ouside 15.  repeat 3 times.


You've got to take the initiative and play your game. In a decisive set, confidence is the difference. 
- Chris Evert