I got in a great workout this morning. The focus was on pumping tons of blood into the muscle without stressing the joints too much. I did several different exercises though some of them only 2 sets. Here it is:
calf press: 90-30; 180-30; 270-20; 360-20; 450-25,15,15 (short rest periods, slow controlled reps with pause at the top)
seated calf: 100-25; 150-15; 200-10 + 3 drop sets
incline Hammer Strength press: 50-20; 90-15; 180-12; 230-12; 280-8 + 180-12
incline dumbbell press: 100s-10,6
bent over cable fly (for upper chest): 60-15; 80-12; 100-6
flat dumbbell press: 75s-15; 100s-10
rope cable fly (lower chest): 60-10,10
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