The Janice Dickinson Modeling Agency
This exercise is a weighted calf raise, and this is one of the best exercises I've found for my calves! You can start without using weight, and you begin by stepping onto an elevated surface; although, not too elevated in case you lose your balance and need to quickly step off!
You want to position the balls of your feet on the elevated surface leaving your heels off the edge. Next you push yourself up with the balls of your feet like you’re standing on your "tippy toes." At this point, your calves should be fully flexed and you finish the exercise by lowering yourself back down until your heels are about parallel to the surface you’re standing on.
You can actually let your heel drop slightly below the surface. When you find your balance and are comfortable, try holding different amounts of weight as you go through your sets! Repeat this exercise for 12-15 reps for 3-4 sets and you'll be feeling the burn tomorrow!
BACK to the basics! I believe one of the best exercises you can do to really develop your back is the classic pull up. You want to begin by reaching up and placing your hands just wider than shoulder width apart on the bar with your palms facing outward.
Next slightly cross and bend your legs so that you're now hanging in the pull up position. Pull yourself upward until your chin is above the bar and then lower yourself back down to the hanging position. Repeat for 8-12 reps for 3-4 sets, and this is one of the best ways to really build up your back!
If you can't quite do a pull up yet, your gym should also have an "assisted pull up" machine where you can stand on an adjustable amount of weight to lighten the load so you can work on your form and build up to free hanging pull ups. Also if you can easily do 3 sets of 12 reps free hanging, your gym probably has a weight belt with a long chain. You can put this on and loop a 10, 25, or 45 lb weight onto your belt and do weighted pull ups. Experiment to find the right resistance for you, but as long as you’re putting this exercise in your back routines, you'll start seeing big results!