6 hafta da buyuk kalfler icin ornek program

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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