I torched the calves in about 12 minutes and arms in 20 + 20 minutes on the treadmill and that's it. Here it is:
calf press: sets of 20 with each plate up to 520 then drop set back down to 2 plates
curl: 5 sets up to 115-6
super-set rope pushdown: 5 sets up to 130-12
cable curl: sets of 50, 20, 15, 10, 8, 7, and 40 reps
super-set seated rope extension: just about the same reps, a little lower on a couple
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