Core tip: The Arnold Blueprint training plan has reached the second stage. In the next four weeks, you need to work harder!
The second phase also does not have those novel training methods, because it is based on the most classic training methods from the Arnold period, such as bench presses and squats, pull-ups, overhead presses, barbell curls or sit-ups, etc., mentioned These six actions were called the "Golden Six Projects" by Arnold.
Photographer Robert took many classic photos of Arnold in 1970. He recalled, "Arnold trained very hard. He did every move and every set of training without reservation, and he was very ruthless with his muscles. He didn't need to compete with others. In comparison, his only competitor is himself."
Day 29: Chest, back, abs exercise
Chest:
Incline barbell bench press:10 groups, 4 times each. Rest for 45 seconds
Plate barbell bench press: 5 groups, 6 times each.
Super group (A+B):
A flat dumbbell fly: 5 groups, each group 12 times.
B cross chest: 5 groups, each group12 times.
Back:
Pull-ups: 50 times, no limit to the number of sets, yes Can bear weight if necessary.
Super group, A+B:
A bent over barbell row: 8 groups, 8 times each . No rest
B bent over dumbbell row: 8 groups, 8 times each. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 groups, 25 times each. Rest for 45 seconds.