Calfs & Hamstrings
Smith Machine Standing Calf Raises:
1. 30kg x 40 reps
2. 50kg x 30 reps
3. 70kg x 20 reps
4. 90kg x 18 reps
Seated Calf Raises:
1. 25kg x 30 reps
2. 40kg x 20 reps
3. 60kg x 20 reps
4. 75kg x 15 reps
Seated Calf Extensions:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 18 reps
4. 75kg x 18 reps
Iso Lateral Lying Leg Curls
1. 10kg x 20 reps
2. 20kg x 15 reps
3. 30kg x 9 reps
4. 30kg x 6 reps
ATX Lying Leg Curls:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 6 reps
Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 85kg x 8 reps
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@s1m0n4 You mean right after a workout or during?
@sergeant after the workout. It's probably too soon for DOMS
@s1m0n4 It's too soon for DOMS indeed. Right after there's only fatigue. I always aim on exhausting the muscles. But I seldom experience DOMS anymore.
@sergeant are you still feeling your calves and hamstrings? 🔥🔥🔥