CALVES
1 Platform raises 4 sets (use your straps, trust me) 15/35, 12/40, 10/45, 8/50 reps per leg... O RI after one calf, 90 sec RI after the second one
2 Seated, 4 sets.......18, 15, 12 (guessing on 25, 50 and 75 pounds...or call it 1, 2, 3 plates of some poundage)...4 th set add one more w8....quadruple drop, failure at each w8.....stand only long enough to cast a w8 off (trick: use a 2.5 pound spacer between each plate....makes it easy to grab)
3 Standing raises....4 sets......each set has 5 reps 101, 5 reps 252, 5 reps 101 120 sec RI
ABS
1 Reverse crunch on a ball..w8 in between legs optional....this is a very hard movement....you need to grab something above your head....3 sets 12-15
2 Cable leg pulled.......use a weight bound around your legs belt or leg cuffs (2 legs at a time, place a bench a few feet away from the cable, sit on the edge, leah...err..lean back and pull your legs into your torso (knee tuck)........I can only do 10-11 plates...TG can do 14....3-4 sets
3 w8ed Crunches........plate(s) on head, laying on the floor, feet up on a bench 90 degree bend.......strong exhal8tion...12-15 reps..3-4 sets
4 Decline bench crunches....throw in a little TUT 3-4 sets..12-15 reps 90 sec RI
