Core Tips: shoulder, arm, and abdominal training, combined with supersets, typical Arnold training mode . But to do better, you need to allow some time for muscle tension and congestion!
So far, there is a typical Arnold technique that has not been mentioned in the blueprint plan, and this is isotonic training. When you say this, you may think of a term: tension contraction. It can be understood in this way, but Arnold's isotonic training method cannot be completely measured in this way. Arnold recommends that you use the rest time between sets to contract your muscles to maintain tension, and use some time after training to do isotonic stretching. This is a way to improve muscle performance, allow better muscle development, and effectively improve the combination of muscle and thought control.
This is just as important as heavy impact and you must incorporate it into your training.
Day 47: Shoulders, hands, abdomen (exhaustion method)
1 to 10 exhaustion methods:
After warming up, find the only weight you can lift once and do one set, then find the weight you can lift twice and do one set, then find the weight you can lift three times and do one set, and so on until you can lift ten Do a set of 100 times of weight. This is a very cruel method with no rest in between. The only time you take a break is when you put down the equipment. I like this technique best, it has a huge impact on the muscles!
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 sets, 8 reps each.
B, Dumbbell lateral raise: 5 groups, 8 times each.
Super group (A+B):
A,Standing dumbbell raise: 5 groups, 6 times each.
B,Seated bent dumbbell fly: 5 groups, 12 times each.
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 curl: 5 groups, 6 reps per set.
B,Seated dumbbell curls: 5 groups, 6 times each.
Triceps:
Narrow grip barbell bench press: use 1-10 Training to failure.
Super group (A+B):
A, Triceps press-down: 5 groups, 15 times each.
B,Arm flexion and extension: 5 groups, 15 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 curls: 5 sets of 12 reps each. Rest for 45 seconds
Abdomen ：
Sit-ups: 5 groups, 25 times each. Rest for 45 seconds