Core Tip: This is it, the ultimate shoulder and arm workout. Let the spirit of Arnold impact your will, and let your upper body strength training make the final sprint today!
Dick Taylor recalled the days of training with Arnold at the Gold Gym: "Every day I heard Arnold's familiar voice: Do one more set! I saw his muscles twitching involuntarily, and I felt like this guy wanted to kill someone."
Dick Taylor continued: "Every time I wanted to stop, OK, I think I need a break, Arnold would turn to me and say, No! You justThe rest period was too long! I can’t believe that with his motivation I was able to add another set of curls!”
When Arnold spoke, everyone listened. Arnold was just a newcomer at the beginning, but in the end his spirit impacted everyone and followed him to train! Today, did you hear Arnold say to you "Don't stop, do another set"?
Day 54: Shoulders, hands, abs
Shoulders:
Standing behind-the-neck barbell shoulder press: 10 groups, 4 times each, rest for 45 seconds.
Super group (A+B):
A, Arnold press: 5 groups, 8 times each.
B, Dumbbell lateral raises: 5 groups, 8 reps per set.
Super group (A+B):
A,Standing dumbbell raise: 5 groups, 6 times each.
B,Sitting bent over dumbbell fly: 5 groups, each group 12 Second-rate.
Biceps:
Barbell curl: 8 groups, the first 5 groups are 8 times each, and the last 3 groups are 5 times each.
Super group (A+B):
A,Dumbbell concentration curls: 5 groups, 6 times each. strong>
B,Seated dumbbell curl: 5 groups, 6 times each.
Triceps:
Narrow grip barbell bench press: 8 sets, 8 times each.
Super group (A+B):
A,Triceps press down: 5 sets of 15 reps each.
B,Arm flexion and extension: 3 groups, 10 times each.
Forearm
Super group (A+B):
A, Overhand wrist curl: 5 groups, 12 times in each group. Rest for 45 seconds
B, Reverse grip wrist curl: 5 groups, 12 times each, rest for 45 seconds.
Abdomen:
Sit-ups: 5 groups, 25 times each. Rest for 45 seconds