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Get Ripped in 7 Days: Day 1

4A Standing Calf Raise

Sets: 2 Reps: 20-25 Rest: 30 Seconds

Use a standing calf raise machine, or hold a dumbbell in one hand and stand on an elevated surface, such as a box (as shown here). Lower your heels toward the floor, knees slightly bent, until you feel your calves stretched to the limit [1]. Hold the bottom position for a few seconds, and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible [2]. That's one rep.

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