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Wanking muscles and baby cows

by Gairphphawrie Breighdei
1 athletes joined

Program Description

Forearms and calves while I rehab my groin injury

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 18, 2024 10:42
  • Last Edited
    Nov 21, 2024 06:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Forearms
50%
Calves
50%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
15 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 8
3
Standing Calf Raise
3
20 reps
RPE 8
4
Leg Press Calves
3
20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Wrist Curls
3 Sets
15 Reps
@8
2
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Leg Press Calves
3 Sets
20 Reps
@8
Day 2
1
Wrist Curls
3 Sets
15 Reps
@8
2
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@8
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Leg Press Calves
3 Sets
20 Reps
@8