Of all the calf raise variations I've done, nothing seems to work like One Leg, Standing Calf Raises with a dumbell.
6 sets of 12, right leg/left leg, 55 lb db, ball of foot on 2 X 4 block. Back and forth, no stop until you are done. Stretch before and after for one minute.
Second is Donkeys, again 6 X 12. The calves are pre-stretched by the position and you can stare at them as you go up and down.
Biceps? Lots of standing curls with a straight bar. 4-5 sets, 8, 8, 6, 6, 4
First three reps strict ... then get it up anyway possible. Raise the base weight each set, if only 5 lbs.
Then 3-4 sets of inclines, super strict, 8, 8, 6, 6. Pause at the bottom to lengthen the bi.