3.22.21 Workout: Calves & Hamstrings

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Shred: (Calf Presses Superset w/ Static Hold up on toes for 20 seconds followed by Bodyweight Calf Raises, 4 sets of 16 reps presses then 20 seconds static hold up on toes then 16 reps bodyweight calf raises), (Wide Stance Sumo Deadlifts w/ DB Superset w/ RDL’s w/ DB’s, 4 sets of 15 reps on each movement), (Wide, High Stance 5 second press & 5 second negative Leg Press Superset w/ Hamstring Curls, 4 sets of 12 reps Leg Press & 16 reps Hamstring Curls), Rest 90 seconds between sets

Cardio: OPTIONAL TODAY – 40 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Calf Presses Superset w/ Static Hold up on toes for 20 seconds followed by Bodyweight Calf Raises, 4 sets of 12 reps presses then 15 seconds static hold up on toes then 12 reps bodyweight calf raises), (Wide Stance Sumo Deadlifts w/ DB Superset w/ RDL’s w/ DB’s, 4 sets of 12 reps on each movement), (Wide, High Stance 5 second press & 5 second negative Leg Press Superset w/ Hamstring Curls, 4 sets of 8 reps Leg Press & 14 reps Hamstring Curls), Rest 120 seconds between sets

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