Core tip: Arnold is good at turning his weaknesses into strengths. How do you solve your weaknesses?
Arnold's pecs and biceps were the strongest parts of his body, but his most famous training move was the shoulder training move - the Arnold Press! He created this training method. After the publication of his first autobiography, The Education of a Bodybuilder, he received some controversy and said: "Arnold, you don't have a strong enough deltoid!" After this, Arnold developed the Arnold Press in response to these comments.
Others may quickly forget these controversies, but Arnold will take them to heart and change his training. Arnold said: "I will not train blindly, let alone be indifferent to what is said. I want to change my weaknesses and I want more training!"
Today, your workout will change to include explosive overhead presses, followed by 5 sets of Arnold presses before the overhead presses. This is a well-known move, but you probably don't see many people in the gym doing it well.
Day 5: Shoulders, hands, abdomen (30 represents the number of warm-up times) Note:The new movements are changes from the previous training days.
Arnold press: 5 sets of 5 reps. Rest 45 seconds.
Super group: (A+B)
A barbell shoulder press: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds.
B dumbbell alternate front raise: 5 groups, each group 30, 12, 10, 8, and 6 times respectively. Rest for 45 seconds
Super group: (A+B)
A reverse flying bird: 5 groups, Each set is 30, 12, 10, 8, and 6 times respectively. Rest for 45 seconds
B upright rowing - wide grip: 5 groups, each group 30, 12, 10, 8, and 6 times respectively. 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)
A dumbbell alternating curl: 5 groups, each group is 30 ,12,10,8,6 times. Rest for 45 seconds
B intensive curl: 5 groups , each group is 30, 12, 10, 8, 6 times respectively. Rest for 45 seconds
Triceps:< /span>
Close bench press: 5 groups, each Sets of 30, 12, 10, 8, and 6 times respectively, rest for 45 seconds.
Super group: (A+B)
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A supine arm flexion and extension: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds
B seated three-head and neck arm flexion and extension: 5 groups, each group 30, 12, 10, 8, 6 times respectively. Rest for 45 seconds
Forearm:Super group: (A+B)
A Overhand wrist curl: 5 groups, 30, 12, 10, 8, 6 times in each group. Rest for 45 seconds
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