Core tip: Joe Weide and other professional fitness professionals have realized that the Gold Gym in Venice Beach, California is too simple. By today's aesthetic standards, it looks like a prison gym or a warehouse. But it’s different because there’s one person here, and that’s Arnold.
The famous writer Charles Gales recalled the conditions of the Gold Gym at that time and said: "With strong strength and constant high load, you will feel that this place is very different from other gyms. Everything here is so inconspicuous, but it is worth it." Proud. Arnold Schwarzenegger, Frank Columbus, Frank Zane, Dave Draper, Ken Waller and other famous bodybuilders are all from here. The winners are all trained here, everyone knows this.”
When training chest and back, people will stand and watch, watching how Arnold trains. If your training makes you stop and notice, you will be more determined in your heart to find that bodybuilding gold. In the spirit of the times, let’s start today’s chest and back training.
Day 36: Chest, back, abdomen
Technique to use: Rule of Separation: After you complete the last set of training in your program. Immediately do 5 to 10 reps with the weight down, without resting, then repeat with the weight down and do 5 to 10 reps until you are lying on the floor. Once you are down, do another 20 reps right away and you are done. It’s been a long time since I’ve used the separation method. Do you miss the impact this method had on you? It’s all worth it. Today, your muscles will feel uncomfortable again. Growth is here. This is a crucial training. Don’t get distracted. .
Chest:
Incline barbell bench press:10 groups, 4 times each. (Use the separation to failure rule) rest for 45 seconds
Flat barbell bench press: 5 groups, each 6 times each group. Rest for 45 seconds
Super group (A+B):
A, Flat dumbbell fly: 5 groups, each group 12 times.
B,Big Flying Bird Chest Clamp: 5 groups, 12 times each.
Back:< /span>
Pull-ups: 50 times, no limit to the number of sets, you can bear weight if necessary.
Super group (A+B):
A,Barbell Row:8 groups, each group 8 times. No rest
B,T-bar narrow-grip rowing: 8 groups, each group 8 times. Rest for 45 seconds
Abdomen:
Suspended kneeling and leg raising: 5 groups, 25 times each. Rest for 45 seconds.