Today we decided to share with you a workout for a muscle that many people would like to develop, but in most cases is hardly ever trained…

Calves!

For those of you who are courageous enough:

This calf workout is composed of two rotations of exercises, that should be performed in the following order:

Rotation 1 (Repeat 4 times):

• Leg press Calf Raises –30 Reps
• Calf Raises (Tips of your feet on a platform or step*)- 30 Reps
• Calf Raises (From the floor*) – 30 Reps

RELATED: FOREARMS… THE FORGOTTEN MUSCLES!

Rotation 2 (Repeat 3 times):

• Standing Machine Calf Raises –15 Reps
• Calf raises (Tips of your feet on a 45lbs/20kg plate*)–15 Reps
• Calf Raises (Heels on a 45lbs/20kg plate*) –15 Reps
• One-leg Calf Raise (from the floor) – 15 Reps (each leg)

* Bodyweight only

Tips:

1. Make sure you properly warm up before starting the workout;
2. You can perform each rep at a relatively fast pace, the goal here is not the weight, but to keep the blood flowing through the muscle to achieve a great pump;
3. Perform quick transitions between the exercises so that you minimize rest periods;
4. You can add seated calf work so that you add some focused soleus work.