CALVES TRAINING 101

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Quick Anatomy Lesson

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Gastrocnemius ()

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Soleus ()
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Tibialis Anterior ( )

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Quick hit: ,
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Quick hit:

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90.
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(partial reps)
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Quick hit:
donkey calf raise. Arnold o
Franco .
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1-2 15-20

45-60
2

Standing calf raise ( ) 3x10-15

Seated calf raise ( ) 3x10-15
Single leg calf raise ( ) 3x10-15
Tibialis raise ( ) 3x10-15

Standing calf raise ( ) 3-5x10-15

Leg press calf raise ( ) 3-5x10-15
Single leg calf raise ( ) 3x10-15
Tibialis raise ( ) 3x10-15

Seated calf raise ( ) 3-5x10-15
Leg press calf raise (bent leg) (
) 3-5x10-15
Tibialis raise ( ) 3x10-15
Seated calf raise ( ) 3x10-15

Leg press calf raise ( ) 3x15-25

Seated calf raise ( ) 3x15-25
Single leg calf raise ( ) 3xfailure
Tibialis raise ( ) 3xfailure

Single leg calf raise ( ) 3x10-15
Single leg leg press calf raise (
) 3x10-15
Smith standing calf raise ( )
3x10-15
Tibialis raise ( ) 3x10-15

Smith standing calf raise
3x10-15

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 Single leg calf raise ( ) 3x10-15

Donkey calf raise 3xfailure
Smith seated calf raise ( )
3x10-15
Tibialis raise ( ) 3x10-15

superset
Single leg calf raise ( ) 3x10-15
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Superset: standing calf raise\ seated calf raise 3x10-15
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Superset: leg press calf raise\ tibialis raise (
\ ) 3x10-15