Training for Ladies - Day 3 - Exercise 6 - Standing Calf Raise: The final exercise for the legs and by far one of the best exercises for the calves. This exercise works the gastrocs, the larger more visible muscle of the calf. Remember to pull in the navel to activate the core and ensure your tempo is 3 seconds down and 1 second up. Don'ts - Avoid bending your knees too much or not going through a full range of motion. Shrugging the shoulders at the top of the movement is also not recommended. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Now that day 2 has been completed, rest and complete cardio for day 4 in preparation for a intense back, biceps and abs session on day 5. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.