MuscleNet Tips:This series of plans is suitable for bodybuilders to refer to, and general fitness enthusiasts can learn from it.
Core tip: Arnold’s training style has never changed, which runs through Arnold’s journey from Mr. Universe Europe to Mr. Olympics as a teenager. George Butler points out in the book that Arnold is one of the few full-time bodybuilders who has been climbing among the elite. This means he can find at least 3-4 hours a day. Of course, we know this is not possible for you.
But you have to find some time. Early morning is actually the best time to train. Arnold said: "My best training is in the morning, and I admire those who get up earlier than me."
"I went to the gym at 7 o'clock in the morning and had already met Franco ColumbuThere, we often see lawyers, accountants, teachers, etc. finishing their training early in the morning, taking a shower, and then going to work. "If you don't have time to complete all the training in the morning, you can arrange some exercises in the evening, such as calf and waist and abdominal training.
Of course, the league guys were very impressed when they saw Arnold investing in training so early. In real life, there is no gym that opens at 7 o'clock. After all, this is not the golden gym in California in 1968. In fact, most friends just need to find some time to exercise every day, whether it is noon or evening.
Day 2: Shoulders , arms and abdomen: (30 represents the number of warm-up times)
Full body:
Weightlifting: 5 sets of 5 reps, rest 45 seconds.
Super group one: (A+B)
< /strong>A dumbbell shoulder press5 groups, each group is 30, 12, 10 ,8,6 times, rest for 45 seconds
B dumbbell alternating front raise: 5 groups, each group 30, 12, 10, 8, 6 times respectively. Rest for 45 seconds
Super group two: (A+B)
A side raise: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds< /p>
B upright rowing - wide grip: 5 groups, 30, 12, 10, 8, 6 times each, rest for 45 seconds.
Biceps:< /span>
Barbell curl: 5 groups, each group is 30, 12 ,10,8,6 times. Rest for 45 seconds
Super group: (A+B)
Aincline dumbbell curl: 5 groups, each group is 30, 12, 10, 8, 6 times respectively. Rest for 45 seconds
B intensive curls: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds
Close grip barbell bench press: 5 sets, each set is 30, 12,10,8,6 times. Rest for 45 seconds
Super group: (A+B)
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A supine arm flexion and extension: 5 groups, each group is 30 ,12,10,8,6 times. Rest for 45 seconds
B sitting position with three heads and neck and back arm flexion and extension: 5 sets of 30, 12, 10, 8, and 6 times each. Rest for 45 seconds
Forearm:Super group: (A+B)
A Overhand Wrist Curl5 groups, 30, 12, 10, 8, 6 times in each group. Rest for 45 seconds p>
B reverse grip wrist curl: 5 groups, 30, 12, 10, 8, 6 times in each group. Rest for 45 seconds
Abdomen:
Decline sit-ups: 5 groups , 25 times per set. Rest for 45 seconds