shoulders - yeah all on same day - have learned over time that my shoulders respond best to this kind of workout..this is actually scaled down from the amount i normally do! got injuries doing upright rows in past so i stay away - may even have to give the DB Presses a miss as have a slight injury - only trained traps this week for first time in last 2-3 months!! i got this injury after someone decided that rather than "pass me up" a 50kg dumbell for shoulder pressing... he would in fact drop it into my hand from about half a foot above it.....
it fukin hurt!! lol
i actually try and hit calves twice a week when bulking (although ive forgot to put it in) ill do one session of volume training (basically 8-10 sets with maximum 4 second rest between sets) - only takes about 10 minutes but man do they burn!! ill also alternate high rep/heavy low reps with this calf session!! - see this journal is making me think more about my training already!!!
quads - again ive learnd over time that my hams/calves respond better when given a session to themselves! in reality i finish quad training at about 7:30pm on friday nights.. then at 10:30am next morning am in gym doing hams & calves... so its just like having a long rest lol
squatty - no chest & back is in the same session - the rationale is that i have trained this way in the past and have had good results and found that i can hit chest hard yet still get psyched up and have no loss of back strength when hitting back - it also means i can incorporate an arms only session into my split meaning i have more of a focus on this 'weaker' area!
10kg muscle a piece of piss?? ask me next year.. i have a feeling its going to hurt!! lol