2A SEATED CALF RAISE
SETS: 3 REPS: 12-15 REST: 60 SEC.
Use a seated-calf-raise machine or sit on a bench with a pair of dumbbells on your knees and your feet on a box or step (as shown here). Lower your heels until you feel a full stretch in your calves , hold for a few seconds, and then press your feet into the step, and raise your heels as high as possible . That's one rep.