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11/27/2013 4:26:11 PM - shelby
calves / back

DONKEY CALF RAISE MACHINE
10 reps then a 10-second flex, then repeat 2 more times for 30 reps total and three, 10-second flexes per set x 3 sets, working up in weight each time

SEATED CALF RAISE
2 sets of 8 then a drop set of 8/8/8 plus an iso-hold

LOW CABLE ROWS
3 sets of 20

SMITH MACHINE DEADSTOP BENT OVER ROWS
4 sets of 8

DUMBBELL PULLOVERS
3 sets of 10

RACK PULLS FROM MID-SHIN
worked up in weight doing sets of 3, last 3 sets were 495 x 3, 585 x 3, 620 x 3 (video)

RACK PULLS FROM JUST BELOW KNEE-CAP
worked up in weight doing sets of 3, last 3 sets were 315 x 3, 405 x 3, 495 x 3




,
Shelby Starnes


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