Legs
Thighs and Hips   Calfs
Beginning-Level Routine Beginning-Level Routine
Exercise Sets Reps Exercise Sets Reps
Squats 4 12 6 Standing Calf Raises 2 3 15 20
Lying Leg Curls 2 3 8 12 Seated Calf Raises 2 3 10 15
 
Intermediate-Level Routine   Low-Intermediate-Level Routine
Exercise Sets Reps Exercise Sets Reps
Angled Leg Presses 5 12 5 Seated Calf Raises 3 12 8
Leg Extensions 3 8 12 Calf Presses 2 15 20
Seated Leg Curls 3 4 8 12 One-Legged Calf Raises 2 3 12 15
 
Low-Advanced-Level Routine   High-Intermediate-Level Routine
Exercise Sets Reps Monday-Thursday
Leg Extensions 3 4 8 12 Exercise Sets Reps
Squats 5 12 5 Seated Calf Raises 4 12 6
Standing Leg Curls 3 8 12 Donkey Calf Raises 2 3 15 20
Stiff-Legged Deadlifts 2 3 10 15 Tuesday-Friday
  Standing Calf Raises 4 15 8
Jumping Squats 2 3 10 15
 
Advanced-Level Routine
Monday-Thursday
Exercise Sets Reps
Seated Calf Raises 4 12 6
Calf Presses 3 12 15
One-Legged Calf Raises 3 15 20
Tuesday-Friday
Standing Calf Raises 4 15 8
Hack Machine Calf Raises 3 4 15 20


Last Updated on 11/21/98
By Andrew Horner
Email: andyh@med-web.com