2
Seated Calf raises Using a seated raise machine, sit down so the balls of your feet are on the edge of the step and the thigh restraint is resting comfortably across your legs.
Not exact matches
Use a rep range of 6 — 10 reps for your straight leg
calf raises and 8 — 12 reps for your bent leg (
seated)
calf raises if you do them (though these are not essential).
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.
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
seated calf raise is performed by
using your
calf muscle to push a bar down until your feet are at full extension then slowly
raise back up.