CALF PRESS (4x12)
WEEK 4 DAY 5: FULL BODY
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37s
You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle connection to really squeeze your calves the whole time!
*Modification: you can do this standing with dumbbells, or an actual standing calf press machine
Up Next in WEEK 4 DAY 5: FULL BODY
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LAT PULL DOWN (4x12)
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Weight Recommendations:
*these will vary based on what type of machine you are using
Beginner: 20-30lbs
Intermediate... -
HAMMER CURL PRESS (4x10)
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
BICEP CURL x LATERAL LUNGE (3x10)
Start standing with dumbbells in hands, curl the dumbbells up and keep them at your shoulders as you step into a lateral lunge on both sides. That is 1 full rep.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-35lbs*modification: do just regular lateral lunges if y...
