Core tip: Arnold never allowed his muscles to adapt. Today, you'll learn about his most legendary muscle-pounding techniques and experiences.
Frank Zane said: "Arnold is not just big, he is the beginning of a truly big man with perfect lines. He really has his training methods." Arnold's success is attributed to the fact that he makes the muscles reach the maximum every time. "Shock" state, this is his muscle overload technique.
Today, you'll get a real taste of the Arnold-style overload bench press in your chest training program. Hold on to your barbell! Get ready to attach even more weight than before!
Day 8: Chest, Back, Abs (30 represents warm-up times)
Use overload technology:Separation exhaustion rule: in After you complete the last set of the program, do 5 to 10 reps immediately with the weight down, without resting, and repeat with the weight down for 5 to 10 reps until you are lying on the floor. Once you are down, do it again. 20 times to complete.
Chest:
Plate barbell bench press: 5 groups, each group separately 30,8,6,4,2 times. (Use the rule of separation to exhaustion) Rest for 45 seconds
Incline barbell bench press: (Medium slope is about 30 degrees) 5 groups, each group is 30, 8, 6, 4, 2 times respectively. Rest for 45 seconds
Super group (A+B):
A flat dumbbell fly: 5 groups, each group separately 30,8,6,4,2 times. Rest for 45 seconds
B straight-arm dumbbell overhead raise : 5 groups, 30, 8, 6, 4, 2 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: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds
B bent over dumbbell row: 5 groups , each group is 30, 12, 10, 8, 6 times respectively. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.