Roman FritzRoman Fritz

18th Dec. 2018


2. session: calves + hamstrings


Superset of standing calves and seated calves

5 sets of 10 reps each (heavy!), rest/pause if necessary, going back and forth with as little rest as possible, finish both with a 1 minute loaded DC stretch


Lying leg curls

2 sets 42,5kg x 8+4, 6+4

Too failure with toes pointed, then extend your foot (involves the Gastrocnemius) and hit failure again


Vertical leg press

WIDE stance, lower platform as low as possible without blowing out your lower lumbar.

2 sets, 4 plates per side x 20 (rest/pause)


Stiff leg deads on the smith

2 heavy sets, 180kg x 11, 8


Lying dumbbell curls

2 sets, 25kg x 10, 7+3 (rest/pause)


Superset abductor/adductor machine

3 sets each of 10-15 reps


Stretch deliberately afterwards!