Barbell or DB Rows, 3 sets of 6 - 10 reps Pullups or Low Pulley Rows, 3 sets of 6 - 10 reps T - bar Rows or Lat Pulldowns, 3 sets of 6 - 10 reps Seated DB Curls or Barbell Curls, etc., 3 sets of 6 - 10
reps Calf Work, 3 sets of 12 - 20 reps
Not exact matches
High
reps with moderate weight on the biceps curls or
calf raises can really pump blood into the muscle
worked, stretch the fascia and spark new muscle growth.
Standing
calf raises — 2 warm up sets, 3
work sets of 25,20,15
reps 2.
Seated
calf raise — 3
work sets of 25,20,15
reps 3.
The typical approach to
calf training revolves around high
rep machine
work, which bodybuilders believe is great for isolating the muscle and training it as hard and heavy as they want.
I dropped almost everything to three sets total, same number of
reps.. For the leg workout, I dropped all
calf work to just three sets of 50
reps, seated
calf raise.
It is important to know that for many people the
calf responds to higher
reps. See what
works for you but for most you need to be doing at least 15
reps per set.
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:
Lower Body Power Exercise speed
work: Squats 6 sets of 3
reps with 65 - 70 % of normal 3 - 5
rep max Hypertrophy pressing movement: Hack squats 3 sets of 8 - 12
reps Hypertrophy pressing movement: Leg presses 2 sets of 12 - 15
reps Hypertrophy extension movement: Leg extensions 3 sets of 15 - 20
reps Hypertrophy pulling movement: Romanian deadlifts 3 sets of 8 - 12
reps Hypertrophy curling movement: Lying leg curls 2 sets of 12 - 15
reps Hypertrophy curling movement: Seated leg curls 2 sets of 15 - 20
reps Hypertrophy
calf movement: Donkey
calf raises 4 sets of 10 - 15
reps Hypertrophy
calf movement: Seated
calf raises 3 sets of 15 - 20
reps