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 latest upload to his fitness 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.

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 include a strict supplement plan and workout plan.

The Workout Routine Of Calum von Moger

Known as Arnold 2.0 and as seen in his biopic ‘Calum von Moger Unbroken’, Calum von Moger follows an unconventional workout routine and style unlike many others. Since his early days in Venice, the Aussie has become one of the biggest names in bodybuilding. He starts his week with ‘international chest day’ and has integrated an entire home gym into his daily training.

The Story of Calum von Moger


Day 1 –  Chest Day Workout

An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.

  • Incline Dumbbell 4x 8-10
  • Flat Dumbbell fly 4x 10-12
  • Dumbbell Pullovers 4x 10-12
  • Flat Bench 3x 8-10 reps
  • Dips 3x failure

Day 2 – Back Day Workout

  • Lat Pulldown 4x 10-12
  • Barbell Bent Over Rows 4x 8-10
  • Dumbbell Single Arm Rows 4x 8-10
  • Close Grip Lat Pulldown 4x 10-12
  • Barbell Deadlifts 4x 10-12

Day 3 – Shoulder Workout

  • Barbell Standing Press 4x 8-10
  • Seated Barbell Press 4x 8-10
  • Seated Dumbbell Press 4x 8-10
  • Side Lateral Raises 3x Failure
  • Standing bent over rear delt fly 3x 10-12
  • Barbell Shrugs 3x 6-12

Day 4 –  Leg Workout

  • Leg Extension 5 x 8-10
  • Front Squat Machine 5x 8-10
  • Leg Press 4x 8-10
  • Leg Curls 4x 12
  • Standing Smith Machine 4x 15
  • Calf Raises 4x 25

Day 5 – Arm Workout

  • Preacher Curls 4x 8-10
  • Barbell Curls 4x 8-12
  • Concentration Curls 4x 8-10
  • Cable Extensions 3x 8-10
  • Lying Skull Crushes 4x 8-10
  • Rope Pulldowns 3x 12

Day 7 – Biceps & Tricep Workout

  • Close Grip Bench Press 3x 8-10
  • Dumbbell Pullover 4x 8-12
  • Dips Failure
  • Tricep Extensions with Dumbbell 3x 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 a 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.

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What's my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these 😉 . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.

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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.

Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone. 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. Now get out there, check the supplements Calum von Moger uses, and happy lifting!


*All images and media courtesy of Instagram.