Leg Muscles (Calves) Training Exercises

Given your intermediate fitness level and focus on muscle toning and strength, a blend of machine and bodyweight exercises is a wise choice, especially with the equipment at your disposal. Your consistency in training over the past year and preference for calf raises can be harnessed to overcome the plateau in muscle growth.
Here's a personalized calf workout plan tailored to your needs and objectives:
Workout Structure:
Warm-up: 10 minutes of light cardio and stretching to prepare your calves and overall body.
Main Workout: Comprising of bodyweight and machine exercises targeting the calf muscles.
Cool Down: 5 minutes of stretching to aid in recovery and flexibility.
Warm-Up:
Light jogging or brisk walking for 5 minutes.
Dynamic stretching for 5 minutes, focusing on the lower body.
Main Workout:
Perform the following exercises in a circuit, completing three circuits with a rest of 1-2 minutes between each circuit. Each exercise should be performed for 12-15 repetitions to focus on muscle toning and strength.
Seated Calf Raise (using the calf raise machine):
Sit on the machine and place your thighs under the pads.
Place the balls of your feet on the foot platform with your heels extending off it.
Raise your heels by extending your ankles and exhale.
Lower your heels back to the starting position and inhale.
Standing Calf Raise (with Dumbbells):
Stand up straight holding a dumbbell in each hand, with your feet shoulder-width apart.
Raise your heels off the ground as high as possible, pausing at the top.
Slowly lower your heels back to the ground.
Bodyweight Single-leg Calf Raise:
Stand on one leg, with the other leg bent.
Raise the heel of your standing leg as high as possible.
Slowly lower it back to the ground.
Calf Press on Leg Machine:
Sit on the machine with your hips under the pads.
Place your feet shoulder-width apart on the foot platform.
Push the weight by extending your ankles and exhale.
Slowly return to the starting position and inhale.
Cool Down:
Seated and standing calf stretches for 5 minutes.
Additional Tips:
Progression is key. Gradually increase the weight on the machine and dumbbells as your strength improves.
Consistency in your three-times-a-week routine will be crucial for overcoming the muscle growth plateau.
Consider incorporating High-Intensity Interval Training (HIIT) once a week to vary your routine and challenge your muscles differently.
Monitoring your muscle mass percentage could provide valuable feedback on your progress.
Arnold Schwarzenegger's calf routine could serve as a motivator. His dedication to calf training was remarkable and incorporating some of his training principles might provide new stimulus to your calves.
This structured approach, combining machine and bodyweight exercises, should help in achieving your goals of muscle toning and strength while also addressing the challenge of plateauing muscle growth.