Standing
barbell calf raise is just one of them.
Standing
Barbell Calf Raise The standing calf raise has many different variations that you may...
Just like
the barbell calf raises, except on a machine so no balance is necessary.
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
Exercises with the knees locked (legs fully straight), such as standing
barbell calf raises, work the gastrocnemius.
Day 5 — Legs Hypertrophy Full Squats — 5 sets of 8 — 12 Paramount Squat — 3 sets of 8 — 12 Stiff Legged Dead Lifts — 5 sets of 8 — 12 Single Leg Lying Curls — 3 sets of 8 — 12 Standing
Barbell Calf Raises — 5 sets of 8 — 12
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.
Bench Press 3 sets, 8 - 12 reps Behind the Neck Press 2 sets, 8 - 12 reps
Barbell Rows / Chin Ups 3 sets, 8 - 12 reps Squats 3 - 4 sets, 8 - 12 reps Curls 2 sets, 8 - 12 reps Triceps Extensions 2 sets, 8 - 12 reps
Calf Raise 3 sets, 15 - 20 reps Crunches 3 sets, 15 reps
Try adding exercises such as
barbell curls, triceps extensions,
calf raises and lateral
raises to your routine for better results.
In short, you will develop your «glamour» muscles and your cardio abilities with full - body
barbell exercises, and much more than you would build your muscles than just doing bicep curls and
calf raises separately.
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
Exercise — Each individual movement (e.g., a seated pulley row,
barbell curl, or seated
calf raise) that you perform in your bodybuilding workouts.
Basic exercises include squats, deadlifts, bench press, shoulder press,
barbell curls,
barbell bent - over rows, dips, chin - ups, lunges, and
calf raises.
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.
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
You can do overhead
barbell presses,
barbell bent over rows,
calf raises and laying reverse rows just to name a few.
If you find your grip giving out when doing
barbell or dumbbell shrugs, try using the hack squat machine or the standing
calf raise machine.
Here is an example of an Arthur Jones workout routine: Full Squats 2 sets of 10 reps
Calf Raise 3 set of 20 reps Shoulder Press 2 set of 10 reps Chin Ups 2 set of 10 reps Bench Press 2 set of 10 reps Dips 2 set of 10 reps
Barbell Curls 2 set of 12 reps Tricep Pushdowns 2 set of 12 reps
PHAT Day 2 (Lower Power)-- Squat, Hack Squat,
Barbell Lunge, Romanian Deadlift, Seated Leg Curl, Leg Extension, Standing
Calf Raises
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
I'm doing full squats, bench presses, deadlifts, reverse
barbell rows, military presses,
calf raises and weighted crunches.
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
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
Giant set: Lunges 3 sets (No Rest) Leg Curls 3 sets (No Rest) Squats 3 sets (No Rest)
Calf Raises 3 sets (60 seconds)(Use either the machine or
Barbell used for Squats)
Giant set: Lunges 4 sets (No Rest) Leg Curls 4 sets (No Rest) Squats 4 sets (No Rest)
Calf Raises 4 sets (No Rest)(Use either the machine or
Barbell used for Squats)(60 seconds)
Day 2 - Shoulders, Legs, and Abs Military Press
Barbell Upright Rows Bent Over Lateral
Raises On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls
Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg
Raises Swiss Ball Crunch Knee Ins
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: