Workout Routine created by WIKI4SPORT
Workout Routine Name: Calf routine - Both faces
![](tI/13/fbd9a77e.png)
Type of routine: Muscle tone / Increase muscle size
Rest time between sets: 15 seconds (TOP)
Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).
WARM UP:
- Warm up about 4 to 5 minutes simulating light calf exercises.
- Perform stretches for calf, 5-10 seconds per calf, repeat 3 to 4 times.
![](tI/13/d90b474d.jpg)
NOTE: Calfs are a resistance muscle so can be trained daily THERE IS NOT ABSOLUTELY ANY PROBLEM.
WORKOUT ROUTINE:
>> Exercise #1: Stading calf raise in machine or in case of not having the same, in smith rack.![](tI/13/7d1f8bba.jpg)
If there is no specific machine or the weight is not enough, Perform with smith rack.
>> Exercise #2: Seated calf raise in machine or in case of not having the same, in smith rack or jus with the bar.
![](tI/13/0dbea504.jpg)
![](tI/13/32b40843.jpg)
If there is no Seated calf raise machine then perform it on smith rack
![](tI/13/c7c0b73a.jpg)
![](tI/13/b9402da9.png)
>> Exercise #3: Calf press
![](tI/13/7722b6c1.jpg)
>> Exercise #4: Stading calf raise in machine or in case of not having the same, in smith rack.
4 continuous sets (without rest between them)
1st set with maximum weight = 12 repetitions
2nd set with less weight = 20 repetitions
3rd serie with less weight = 25 repetitions
4th serie with less weight = 30 repetitions
![](tI/13/7d1f8bba.jpg)
![](tI/13/d0b18e8c.jpg)
Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds