Seated calf benches help add definition to the lower leg by putting the calves comfortably through a full range of motion as they are raised against weight - distributing pads.
Not exact matches
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 Rais
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 Rais
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 Rais
Bench - press,
Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Bench Dips Biceps: Barbell Curls
Calves: Standing
Calf Raises,
Seated Calf Raises Standing
Calf Raises 4.
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.
Deadlifts — 1 × 20
Seated Calf Raise — 2 × 20, 8 R / P 5 Lateral Raise — 2 × 20, 8 R / P 5 DB Press — 2 × 7 - 9 Pushdowns — 2 × 20, 8 R / P 5 Overhead Extensions — 1 × 9 Close Grip
Bench — 2 × 7 - 9 Spider Curls — 2 × 20, 8 R / P 5 Incline Curls — 1 × 9 Undergrip Pull Downs — 2 × 7 - 9 Incline Hammer Curls — 2 × 20, 8 R / P 5
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
Bars, Handles, Clamps Olympic Weight Bars Standard Weight Bars
Calf Machines Other
Calf Machines
Seated Calf Machine &
Bench Chest Press Machines Exercise
Benches Ab & Back
Benches Olympic
Benches Standard
Benches Weight
Benches Preacher Curl
Benches More... Home Gyms Complete Home Gyms Gym Attach & Accessories Selectorized Home Gym Lat Machines Leg Curl Machines Lying Leg Curls
Seated Leg Curls Preacher Curl Machines Smith Machine & Rack Power Racks Smith Machines Cable Crossover Weight Trees & Racks Dumbbell Racks Free Weight Racks Free Weight Trees Weights & Dumbbells Dumbbells Weight Sets
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:
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;).