Dumbbell seated calf raise is a simple exercise for the soleus portion of the calf muscle.
Not exact matches
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl
Calves — 3 exercises, standing
calf raise, bent lower back
calf raise (like donkey
calf raises where your upper body and lower body are in an «L» shape),
seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Friday:
Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff - Legged Deadlifts Box Jumps (3 x20 reps)
Calf raises (3 x20 reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral
raises (3 x20 reps)
Seated Overhead
Dumbbell Press
Dumbbell Front
Raises Dumbbell Side Raises Bent - Over Lateral
Raises Dumbbell Side
Raises Bent - Over Lateral
Raises Bent - Over Lateral
RaisesRaises
The one leg
seated dumbbell calf raise is another good exercise for those who don't have access to a
seated calf raise machine or want to even out strength in their
calves.
You can also perform single - leg
seated dumbbell calf raise exercise.
Barbell Deadlifts: 4 sets x 8 — 10 reps x 1 Drop Set 50 %
Dumbbell Split Squat: 3 sets x 8 — 10 reps x 1 Drop Set 50 %
Dumbbell Step Ups: 3 sets x 8 — 10 Reps
Seated Calf Raises: 4 sets x 8 — 10 Reps Bodyweight Squats: 4 sets x 25 Reps
Workout # 2 Standing Barbell
Calf Raises 4 × 15 Standing One - Leg
Dumbbell Calf Raises 4 × 15
Seated Dumbbell Calf Raises 4 × 15
Incline situps 2 - 3 x 30 Incline knee
raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12
Seated dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell presses 3 x10 - 12 Lateral
raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12
Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell squats 3 x 10 - 12
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing
calf raises 3 x 10 - 15
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged
calf raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8
seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
Push Workout Dynamic Full body warm up Squat - 4 x 10 Bench press - 4 x 8
Seated Dumbbell Press - 4 x 7 Dips - 3 x as many as possible
Calf raise - 3 x 10 Again, a fairly compact workout so you can put everything you have into each exercise.
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10
seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral
raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10
seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press
calf raise 1 x 20 leg press
calf raise 1 x 15 standing
calf raise 1 x 12 - 15
seated calf raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: