Calf workouts

Bodybuilding - Mass Building Calf Muscles' Workouts

It is important to know that for many people the calf responds to higher reps. See what works for you but for most you need to be doing at least 15 reps per set. You want to concentrate on really feeling the calf contracting during the set and get a good stretch at the bottom of the movement and a hard contraction at the top. Do not bounce during the movement. You want to make sure that during both the concentric and eccentric part of the movement is nice and slow and controlled.

Workout #1:
Standing Barbell Calf Raises 4x15
Seated Barbell Calf Raises 4x15
Donkey Calf Raises 4x15 

Workout #2:
Standing Barbell Calf Raises 4x15
Standing One-Leg Dumbbell Calf Raises 4x15
Seated Dumbbell Calf Raises 4x15

Workout #3:
Smith Machine Standing Calf Raises 4x15
Standing One-Leg Calf Raises 4x15
Donkey Calf Raises 4x15

Workout #4:
Calf Press on Leg Press Machine 4x15
Machine Standing Calf Raises 4x15
Machine Seated Calf Raises 4x15

Workout #5:
Calf Press on Leg Press Machine 4x15
Standing Barbell Calf Raises 4x15
Machine Seated Calf Raises 4x15

Workout #6 (Smith Machine):
Smith Machine Reverse Standing Calf Raises 4x15
Smith Machine Standing Calf Raises 4x15
Smith Machine Seated Calf Raises 4x15

Workout #7 (Bodyweight):
Standing Bodyweight Calf Raises 6x15
Standing One-Leg Bodyweight Calf Raises 6x15