Roman FritzRoman Fritz

12th January 2019

calves + ham emphasize legs

Superset of legpress 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


single leg seated curls

3 sets of 10 on each leg, pick a weight that is too heavy or just allows you to hit 10-11 reps on the first set, go back an forth between legs without resting, if you can´t hit 10 help that working leg with the other one until completion. Once you hit 3×10 do 20 with both legs together.


45 degree leg press, high foot stance (Hammer Strength)

5 sets of 20 (rest/paused), 7.5 plates per side

my left knee hurt so I had to go lighter. Made up for it with volume and very short rest intervals



5 plates, 5×5


Glute Ham raises

bodyweight, 3 sets to failure


Superset of Add and Abd machines

3 sets each of 20 reps with the stack


–> Stretching!