1 ve 2. haftalar Opsiyon 1 Standing calf raises (contracted) 2 set 8 - 12 tekrar Donkey calf raises (stretch) 2 set 15- 25 tekrar opsiyon 2 Seated calf raises (soleus contracted) 2 set 15 - 25 tekrar Leg press calf raises (stretch) 2 set 10 - 15 tekrar 3 ve 4. haftalar Opsiyon 1 Seated calf raises 2 set 8 - 12 tekrar Donkey calf raises 2 set 15- 25 tekrar Opsiyon 2 Donkey calf raises 2 set 8 - 12 tekrar Standing calf raises 2 set 15- 25 tekrar 5 ve 6. haftalar Opsiyon 1 Standing calf raises 2 set 15- 25 tekrar Superset Donkey calf raises 2 set 10 - 15 tekrar Leg press calf raises 2 set 15- 25 tekrar opsiyon 2 Seated calf raises 2 set 10 - 15 tekrar Superset Standing calf raises 2 set 15- 25 tekrar Free-standing calf raises 2 set bitene kadar Massive And Strong Calves In Six Weeks - Bodybuilding is my Lifestyle