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Calves, pulls and abs – 2nd January 2013

Superheroes

DTP Calves

  • 50 calf raise
    45 secs
    increase weight
  • 40 calf raise
    60 secs
    increase weight
  • 30 donkey calf raise
    75 secs
    increase weight
  • 20 donkey calf raise
    90 secs
    increase weight
  • 10 donkey calf raise
    1200 secs
    increase weight
  • 10 donkey calf raise
    1200 secs
    decrease weight
  • 20 donkey calf raise
    90 secs
    decrease weight
  • 30 donkey calf raise
    75 secs
    decrease weight
  • 40 calf raise
    60 secs
    decrease weight
  • 50 calf raise
    45 secs
    decrease weight

Pulls

  • GVT Bent Over Row
    10sets x 12reps
  • Supersets
    • Biceps DB curl
    • Upright Row
      10 biceps curls, 12 x Upright Row

Abs

  • Sit Ups Pyramid
    10, 9, 8, 7, 6, 5, 4, 3-2-1 together
    rest while partner works
  • Knees to chest Pyramid
    1-2-3 together, 4, 5, 6, 7, 8, 9, 10

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