Seated Calf Raise with Intraset Stretch 3x10 with 10-second stretch at bottom as rest)
Seated Calf Raise Dropset 3x6 heavy, 6 medium, 6 light
Standing Calf Raise with Intraset Stretch 3x10 with 10-second stretch at bottom as rest)
Standing Calf Raise Dropset 3x6 heavy, 6 medium, 6 light
Up Next in Month 2
-
Gym Chest 2
Seated Machine Pec Fly 3x10 (sternal/middle)
Incline Machine Bench Press 3x10 (clavicular/upper)
Decline Bench Press 3x10 (barbell if decline bench press or decline bench with dumbbells) 3x10 (costal/lower) -
Gym Glutes & Hamstrings 2
Lying (or seated) Leg Curl 3x10
Single Leg Lying (or seated) Leg Curl 3x10/side
Hip Extension (on back extension or glute ham developer) 3x15 -
Gym Quads 2
Hack Squat 3x10
Leg Press 3x10
Weighted Walking Lunge Dropset 3x10 heavy/leg to 10 medium/leg
SUB FOR LUNGES: Smith machine Squats 3x10 heavier to 10 lighter
