For one, you can use the standing calf raise machine for machine shrugs. Barbell and dumbbell shrugs are the go-to for many guys, but they come with one major downside: grip strength.

Single-leg heel raise x 8 reps Seated heel raise x 8 reps You will need access to a gym for this routine as it uses a Smith machine, bench and seated calf raise machine.

How to Do the Standing Calf Raise Without a Machine. Grab a small step to elevate your heels. Situate it a little bit behind the rack—about four to five inches back.