Exercise Sets Reps Rest

A 1 Chest 5 5 Long 1 Chest Exercises 1 Calf Exercises

B 1 Chest 3-4 6-10 Long/Moderate Incline Press (barbell or dumbbell) Standing Calf Raise (machine)
C 2 Chest 3 8-12 Moderate/Short Flat Press (barbell or dumbbell) Unilateral Dumbbell Calf Raise
D 2 Chest (weak point isolation) 3 10-15 Short Decline Press (barbell or
dumbbell)
E 1 Calf 4 5-10 Moderate 2 Calf Exercises
F 1 Calf 3 10-15 Short/Moderate 2 Chest Exercises Calf Press (on leg press)
G 2 Calf 3 12-20 Short Cable Fly/Crossover (high-to-low, low-to-high) Seated Calf Raise
Dumbbell Fly (incline, flat, or
decline)
Dip (elbow flare out) (widegrip) (bend knee)
Machine Press (incline, flat, or decline)
Machine Fly
Push-Up