I was asked to share some of my training. I lift four days a week, split being Legs, Chest/Shoulders, Arms, Back/Calves. Here’s a sample back & calves training day…
LEG PRESS CALVES
10 full range reps + 5 partials x 5 sets with 60 second breaks, upping weight each time
STANDING SINGLE LEG CALF RAISES
15 x 5 sets, then drop set 10x10x10
SINGLE ARM T-BAR ROWS
4 sets of 15 each arm, upping weight each set (see video) *Use smaller plates to increase ROM.
SMITH MACHINE BARBELL ROWS
4 sets of 6 – done explosively
DUMBBELL PULLOVERS
3 sets of 10 w/ controlled negatives
DB SHRUGS
3 sets of 15 with 3 second contractions on all reps
SUPERSET WITH:
CLOSE GRIP CABLE ROWS
3 sets of 15