Raise the weight up and unlock
the seated calf raise machine locking lever.
The one leg seated dumbbell calf raise is another good exercise for those who don't have access to
a seated calf raise machine or want to even out strength in their calves.
Sit in
a seated calf raise machine with only the balls of your feet on the platform (heels in the air) and your knees above your ankles.
Not exact matches
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
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
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.
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
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 (3 x20 reps)
Seated Overhead Dumbbell Press Dumbbell Front
Raises Dumbbell Side Raises Bent - Over Lateral
Raises Dumbbell Side
Raises Bent - Over Lateral
Raises Bent - Over Lateral
RaisesRaises
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.
Workout # 5
Calf Press on Leg Press
Machine 4 × 15 Standing Barbell
Calf Raises 4 × 15
Machine Seated Calf Raises 4 × 15
Workout # 4
Calf Press on Leg Press
Machine 4 × 15
Machine Standing
Calf Raises 4 × 15
Machine Seated Calf Raises 4 × 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
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).
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;).
The leg press
machine — based exercises consisted of biceps curls, triceps extension,
seated rowing, latissimus dorsi pull - down exercises, leg presses, hamstring curls, and
calf raises.