Core tip:Arnold wants his body to not adapt to his plan. Do you understand this? He will train some parts twice a week , some even practice twice a day, you can do the same.
If you routinely exercise each area once a week, your chest and back will be ready. It is difficult to make progress this way. From 1970 to 1974, former professional wrestler Drasin trained with Arnold at Gold Gym. During this time, they will train their chest and back twice or even three times a week. These are all plans to give your chest and back a hard time.
Today, if you repeat the first day of training, you will find that when you train, you look like Arnold in pain, and then look at your chest muscles, you will definitely achieve extraordinary results!
Day 4:< /span>Chest, back, abdomen: (30 represents the number of warm-up times)
Chest:
Plate barbell bench press: 5 groups, 30, 12, 10, 8, and 6 times each. Rest for 45 seconds
Incline barbell bench press: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds span>
Super group, A+B: (Note: Super group means two Do the movements alternately, for example, five groups of movements A and five groups of movements B. Complete the training with ABABABABAB)
A Flat Dumbbell Flying Bird : 5 groups, 30, 12, 10, 8, 6 times each, rest for 45 seconds.
B straight Arm dumbbell overhead raise: 5 groups, 30, 12, 10, 8, 6 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, each group 30 ,12,10,8,6 times. Rest for 45 seconds
B bent over dumbbell row: 5 groups, each group 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.