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Calves and biceps nucleus overload
by
1 athletes joined
Program Description
To grow massive calves and biceps
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Jun 04, 2024 10:31
Last Edited
Jun 04, 2024 10:47
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Week 1
1 / 4 Weeks
Day 1
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 3
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 3
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 3
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 3
1
Seated Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Standing Calf Raise
3 Sets
10-20 Reps
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps