Core tip:If you don't remember how you hit your muscles before, you will hit a bottleneck. Use some time to record your training and results as you implement the Arnold Blueprint, as well as what you learned and areas for improvement.
Arnold has published many books, and these are not things that can be said casually. Arnold has been using pen to record the details of his daily training, measuring the results of body parts, and improving training from data and evaluation. He knows what he has to do next, and combined with his previous records, how he will break through in the future. If you haven't started recording the details of your training yet, learn to do so now.
“Write down every detail of your training,” Arnold told Iron Man magazine in 1994. “If you don’t accurately record your training and measurements, you’ll have a hard time breaking through and building a better, more unique physique. ."
Day 25: chest muscles, back, abdominal muscles. Perform reps of 20, 15, and 12 to sculpt your muscles.
Chest:
Plate barbell bench press: 3 groups, each group separately 20, 15, 12 times. No rest
Incline barbell bench press (low The slope is about 30 degrees): 3 groups, 20, 15, and 12 times in each group. Rest for 45 seconds
Super group (A+B):
A flat dumbbell fly: 3 groups, each group separately 20, 15, 12 times. No rest
B Straight Arm Dumbbell Overhead Raise: 3 groups, 20, 15, and 12 times each. Rest for 45 seconds
Back:
Pull-ups: 4 groups, each group to failure. Rest for 45 seconds
Super group, A+B:
A bent over barbell row: 3 groups, each group is 20 , 15, 12 times. No rest
B bent over dumbbell rowing: 3 groups, 20, 15, and 12 times each. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.