Routine #2
A) Db Deadlift (2 db’s)
B) Seated Good Morning
C) Reverse Hypers
D) Standing Calf Raise
- 3-4 sets
- 10-12 reps
- slow tempo
- 90 sec. rest interval
Routine #3
A) Forward Step-Ups
B) Split Squat
C1) Hack Squat
C2) Supine Bridge + Leg Curl
D1) Seated Calf Raise
D2) Dorsiflexion on Leg Curl Machine
- 2-3 sets
- 12-15 reps
- moderate tempo
- 60 sec. rest interval
Routine #4
A) Back Squat
B) Romanian Deadlift
C) Reverse Hypers with Db Between Feet
D) Standing 1-Leg Calf Raise
- 3-4 sets
- 10-12 reps
- slow tempo
- 90 sec. rest interval
What? No leg extension or leg press? That’s right, but there are plenty of squats and deadlifts for you to enjoy! Also, notice how the parameters change every routine. Research indicates that greater progress is made when volume and intensity are manipulated in an undulating fashion (i.e. alternating or wave-like manner) rather than the typical linear approach. This time perform each workout only twice a week for a month (e.g. every Monday and Thursday, or Tuesday and Friday).
Incidentally, all the routines listed above require no machines whatsoever. All you need is a simple barbell set, some dumbbells, a good (anti-burst) Swiss ball, and a mat. That’s it – you can do everything in the comfort of your own home even all the calf raise variations. Although meant for intermediates, you should receive some very advanced results from this progression. Good luck!
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