Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
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Full Name: Calum Von Moger |
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| Weight | Height | Date Of Birth |
| 245-255 lbs. | 6’2’’ | 06/091990 |
| Division | Era | Nationality |
| Classic Physique | 2010 | Australian |
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
| Exercises | Sets | Reps |
| Incline Dumbbell | 4 | 8-10 |
| Flat Dumbbell Fly | 4 | 10-12 |
| Dumbbell Pullovers | 4 | 10-12 |
| Flat Bench | 3 | 8-10 |
| Dips | 3 | Failure |
Day 2 – Back Day Workout
| Exercises | Sets | Reps |
| Lat Pulldown | 4 | 10-12 |
| Barbell Bent Over Rows | 4 | 8-10 |
| Dumbbell Single Arm Rows | 4 | 8-10 |
| Close Grip Lat Pulldown | 4 | 10-12 |
| Barbell Deadlifts | 4 | 10-12 |
Day 3 – Shoulder Workout
| Exercises | Sets | Reps |
| Barbell Standing Press | 4 | 8-10 |
| Seated Barbell Press | 4 | 8-10 |
| Seated Dumbbell Press | 4 | 8-10 |
| Side Lateral Raises | 3 | Failure |
| Standing Bent Over Rear Delt Fly | 3 | 10-12 |
| Barbell Shrugs | 3 | 6-12 |
Day 4 – Leg Workout
| Exercises | Sets | Reps |
| Leg Extension | 5 | 8-10 |
| Front Squat Machine | 5 | 8-10 |
| Leg Press | 4 | 8-10 |
| Leg Curls | 4 | 12 |
| Standing Smith Machine | 4 | 15 |
| Calf Raises | 4 | 25 |
Day 5 – Arm Workout
| Exercises | Sets | Reps |
| Preacher Curls | 4 | 8-10 |
| Barbell Curls | 4 | 8-12 |
| Concentration Curls | 4 | 8-10 |
| Cable Extensions | 3 | 8-10 |
| Lying Skullcrushers | 4 | 8-10 |
| Rope Pulldowns | 3 | 12 |
Day 7 – Biceps & Tricep Workout
| Exercises | Sets | Reps |
| Close Grip Bench Press | 3 | 8-10 |
| Dumbbell Pullover | 4 | 8-12 |
| Dips | 3 | Failure |
| DB Triceps Extensions | 3 | 8-10 |
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.