Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 9!

This manual will teach you everything you must do to have a great body.

Navigation:

Part 1: Introduction
Part 2: Key Terms
Part 3: Dieting
Part 4: Nutrition
Part 5: Supplements
Part 6: Getting In Shape
Part 7: Steps To Success
Part 8: Exercises
Part 9: Planning
Part 10: Appendix

Calves

Standing Calf Raise: Place your shoulders underneath the pad. Grab the top of the machine with your hands. Point your toes straight forward.	Completing the movement: Push up until you are on your toes. Exhale when you are pushing up. Slowly let the weight down. Inhale as you are coming down.

Angled Calf Raise: Begin by stepping under the shoulder pads. Make sure that you are on the balls of your feet. Point your toes in at a 45-degree angle.	Completing the movement: Push up until you are on your toes. Exhale when you are pushing up. Slowly let the weight down. Inhale as you are coming down.

One Leg Calf Raise: Place your shoulders underneath the shoulder pad. Grab the top of the machine with your hands. Put one foot on the platform and rest the other foot behind it.	Completing the movement: Push up until you are on your toes. Exhale when you are pushing up. Slowly let the weight down. Inhale as you are coming down.