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
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
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.
Seated calf raise — 2 sets of 50
reps (when you reach failure, stretch for 5 - 10 seconds then continue until you reach 50
reps) 3.
Seated calf raise — 3 work sets of 25,20,15
reps 3.
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
3 Sets 8 - 10
Reps •
Seated Calf Raises.
Friday:
Seated Leg Presses Lying Leg Curls Smith Machine Lunges Stiff - Legged Deadlifts Box Jumps (3 x20
reps)
Calf raises (3 x20
reps)
Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell Side Raises Bent - Over Lateral Raises
Seated Calf Raises doing another 5 Minute Burn doing as many
reps as you can, resting as little as possible
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.
Standing
Calf Raise
Seated Calf Raise Roe Press 5 sets of 10 - 25
reps each in a triset.
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).
I did four sets of the
Seated Calf Raises, warming up with about 90 pounds for 20
reps. I added weight each set but kept the
reps high to hit the soleus muscle in the
calves.
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
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
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
*
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