Weeks 19 – 22

Tuesdays: Chest and Calves

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
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

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Max-OT Tip:
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.

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