Blog

Calves and abs – 18th November 2012

Calf press

Warm up walk to gym

Calves
Leg Press Calf Extension/Raise
10 x Warm up set 1/2 body weight
10 x Warm up set body weight

Seated Dumbbell Calf Raise
1/2 body weight on each leg
5 x reps Warm up set

Superset Leg Press Calf Ext/Seated DB calf raise

6 x Leg Pres Calf Ext toes straight
6 x Leg Pres Calf Ext toes in
6 x Leg Pres Calf Ext toes out
10 x Seated DB calf raise

6 x Leg Pres Calf Ext toes straight
6 x Leg Pres Calf Ext toes in
6 x Leg Pres Calf Ext toes out
10 x Seated DB calf raise

10 x Leg Pres Calf Ext toes straight
10 x Leg Pres Calf Ext toes in
10 x Leg Pres Calf Ext toes out
10 x Seated DB calf raise

Supersets Single Leg Leg Press Calf Ext/Seated DB Calf Raise

10 x left leg Single Leg Leg Press Calf Ext
10 x left leg Single Leg Leg Press Calf Ext
10 x Seated DB calf raise

10 x left leg Single Leg Leg Press Calf Ext
10 x left leg Single Leg Leg Press Calf Ext
10 x Seated DB calf raise

10 x left leg Single Leg Leg Press Calf Ext
10 x left leg Single Leg Leg Press Calf Ext
10 x Seated DB calf raise

Abs

Superset cable woodchops/hanging leg raise

10 x cable woodchops each side
10 x hanging knee raise

10 x cable woodchops each side
10 x hanging knee raise

10 x cable woodchops each side
10 x hanging knee raise

2 sets 10 x TRX jackknife
2 sets 10 x TRX plank exts

Giant sets
10 x sit ups
10 x flutter kicks
10 x sit ups
10 x alt leg exts
10 x sit ups
10 x alt knees to chest

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC