Weeks 19 – 22
Tuesdays: Chest and Calves
The sets listed in the workout below do not include warm-up sets.
|Flat Barbell Bench Press||3||4 to 6|
|Incline Dumbbell Bench Press||3||4 to 6|
|Dips||1||4 to 6|
|Standing Machine Calf Raises||2||6 to 8|
|Seated Calf Raises||2||6 to 8|
When doing Standing Calf Raises make sure to keep your hips in line with your torso. Do not rock your hips on the way down as this drastically reduces the overload to your calves.