Legs: Squats, Stiff - Legged Barbell Deadlift Chest: Barbell Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises,
Seated Calf Raises Standing Calf Raises 4.
Not exact matches
Finally, for his legs, he does 4 sets of 12 reps each of everyone's favorite barbell squats, then hack squats, barbell lunges (mostly the one - legged hack squat lunges), leg extensions, Romanian deadlifts,
seated leg curls,
standing calf raises with one leg only, and finishes with a
seated calf raise.
The other approach is doing trisets that consist of
standing calf raises,
seated calf raises, and donkey
calf raises.
Then, continue by performing
standing calf raises and
seated calf raises as described below:
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
Day Three — Legs Squats — 4 sets x 8 — 10 reps Stiff leg deadlifts — 3 sets x 10 - 12 reps
Standing or
seated calf raises — 3 sets x 6 — 10 reps
There are many ways to build your
calf muscles, and both the
seated and
standing calf raise can be helpful.
Both
seated and
standing calf raises can help you to build and strengthen your
calf muscles, so it's okay to include both of them in your
calf workout.
So both the
seated and
standing calf raise will work all of the muscles of the
calf.
The
standing calf raise is more functional than the
seated calf raise.
Lower Legs
standing calf raise (two - legged or one - legged),
seated calf raise, D.A.R.D.
raise [for the muscles in the front of the lower leg], donkey
calf raise.
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines
calves:
standing calf raise,
seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back
standing wrist curls abs: weighted crunches, cable side crunches
First the routine in order Smith machine squats deep,
calf raises, hamstring curls, flat bench or incline dumbells,
seated rows or wide grip lat pull down
standing curls, cable tricep extensions.
Standing Calf Raise Seated Calf Raise Roe Press 5 sets of 10 - 25 reps each in a triset.
Day One: Leg Extensions 1 x 50, 1 x 100 Squats 1 x 100 Leg Presses 1 x 100 Hack Squats 1 x 100 Leg Curls 1 x 50, 1 x 100 Stiff Legged Deadlifts 1 x 100
Standing Calf Raises 2 x 100
Seated Calf Raises 2 x 100 Hanging Leg
Raises 2 x 50 Sit - ups 2 x 50
PHAT Day 2 (Lower Power)-- Squat, Hack Squat, Barbell Lunge, Romanian Deadlift,
Seated Leg Curl, Leg Extension,
Standing Calf Raises
You can't perform
standing calf raises while not bending your knees, or
seated calf raises while not mistreatment your arms to tug the burden up.
Workout # 5
Calf Press on Leg Press Machine 4 × 15
Standing Barbell
Calf Raises 4 × 15 Machine
Seated Calf Raises 4 × 15
Workout # 2
Standing Barbell
Calf Raises 4 × 15
Standing One - Leg Dumbbell
Calf Raises 4 × 15
Seated Dumbbell
Calf Raises 4 × 15
Workout # 4
Calf Press on Leg Press Machine 4 × 15 Machine
Standing Calf Raises 4 × 15 Machine
Seated Calf Raises 4 × 15
trap - bar bent - legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine leg curl 1 x 10 - 15
seated calf raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12
standing biceps curl with straight bar and arm blaster 1 x 8 - 12 hammer curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 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 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
For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his legs workout, The Rock works his
calves with both
standing and
seated calf raises.
Calves Standing Calf Raises (alternate with
Calf Press) 4 sets of 8 - 10 reps
Seated Calf Raises with Toes In (alternate with
Seated Calf Raises with Toes Out) 4 sets of 15 - 20 reps
Although donkey
calf raise is not as popular as the
standing or
seated calf raises, it is superior to both of these movements.
There is no reason to limit your
calf work to
standing and
seated raises.
Leg Press — 5 sets \ 15, 12, 10, 8, failure Leg Extension — 5 sets \ 15, 12, 10, 8, failure
Seated Ham Curls — 5 sets \ 15, 12, 10, 8, failure
Standing Calf Raises — 5 sets \ 15, 12, 10, 8, failure
Seated Calf Raises — 5 sets \ 15, 12, 10, 8, failure Cable Crunches — 4 sets \ 25 reps Captains Chair Knee Ups — 4 sets \ 25 reps Hanging Leg Lifts — 4 sets \ 25 reps
There are a number of types of
calf raise exercise which can be split into two main forms:
standing and
seated calf raises.
Calf raises are performed either as a bodyweight exercise (standing calf raises) or as a gym exercise using a calf raise machine (seated calf rai
Calf raises are performed either as a bodyweight exercise (
standing calf raises) or as a gym exercise using a calf raise machine (seated calf rai
calf raises) or as a gym exercise using a
calf raise machine (seated calf rai
calf raise machine (
seated calf rai
calf raise).
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:
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension,
standing military press,
seated leg curl, biceps curl,
standing calf raise, lat pulldown, machine back extension,
seated cable row;).
Standing calf raises put more stress on the gastrocnemius muscle, while
seated calf raises put more stress on the soleus.
*
Calves Standing Calf Raise 4 sets x 10 reps * Donkey
Calf Raise 2 sets x 10 reps *
Seated Calf Raise 3 sets x 10 reps