Once arm is out of plaster was thinking of changing things around a bit, will stick to the current three day on, one day off set up but routines as below:
Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A...