I started a new workout this week. It divides the body into front side/back side, as opposed to push/pull or top/bottom. I do the workouts in order Mon,Tue,Thur,Fri, and do my cardio Wed and Sat. I am doing 8-12 reps per set with weight adjusted so the targeted muscle/s are fatigued to failure on last set.

• Front Workout 1:
  

Quads- Leg Extension (4sets)
Chest- Flat Bench DB Press (4sets)and Decline BB Press (3sets)
Delts(front,middle)- Seated Overhead DB Press (4sets)
Biceps-Preacher Curl (3sets)and Incline DB curl (2sets)
Abs-Hanging Kneee Raise (3sets)and Machine Crunch (3sets)

• Back Workout 1:
  

Hamstrings-Romanian Deadlift (4sets)
Delts(rear)-Reverse Pec-Deck Flye (3sets)
Triceps- Lying Tricep Extension (4sets)and Cable Kickback (4sets)
Calves-Standing Calf Raise (3sets)
Back-Smith Machine Bent Over Reverse Grip Row (4sets) and Front Pulldown (2sets)
Traps-DB Shrug (3sets)

• Front Workout 2:
  

Quads-Hack Squat (5sets)

Chest-Incline DB Press and Flat Bench Flye (4sets)
Delts(middle)-Leaning DB Lateral Raise (3sets)
Delts(front)-Front Cable Raise (3sets)
Biceps-Standing EZ Bar Curl (3sets)and Concentration Curl (2sets)
Abs-Cable Crunch (3sets)and Obliques (3sets)

• Back Workout 2.
  

Delts(rear)-Bent Over DB Lateral Raise (3sets)
Traps-Smith Machine Shrug (3sets)
Glutes/Hams-Glute-Ham Raise (3sets)
Hamstrings-Lying Leg Curl (2sets)
Triceps-Cable Pressdown (4sets)
Calves-Seated Calf Raise (3sets)
Back-T-Bar Row (4sets)and Pull-Ups (3sets)

I had quite the calf workout last Monday, maybe overdid it a a bit, as  My calves got so tight  and sore on wed and thurs that I had to walk on my tiptoes and couldn't flatten my feet, lol. Still sore too, but able to walk normally again. I didn't even go very heavy, and got a proper warm up, and stretch.

Calf workout was as follows;

Seated Calf Raise

90 x 15

115 x 15

140 x 10

180 x 10

Calf workout on leg press

200 x 10

240 x 10

280 x 10

340 x 10
380 x 6