Core tip: Great bodybuilders clearly know that the only way to make shoulders stronger is to continue to increase weight. Today you're going to take a deep breath in preparation for heavier presses and get the gains you deserve.
Still remembering Tuesday’s brutal training session? Prepare to enjoy it again. This is the famous workout that built Arnold's towering biceps. You can look at the picture on the right, which is Arnold's tall biceps on the Sydney Opera House performance poster in 1980, and you will know why you should follow this training. Today you will complete the following plan, paying special attention to the biceps barbell curl, Arnold's 1-10 training method.
Day 12: Shoulders, arms, abs (30 represents the number of warm-up times)
One to ten shock method:
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:
Arnold press: 5 sets, 5 reps each. Rest for 45 seconds.
Super group (A+B):
A Smith machine shoulder press: 5 groups, 30, 8, 6, 4, 2 times each. Rest for 45 seconds.
B dumbbell alternating front raise: 5 groups, each group 30, 8, 6, 4, 2 times respectively. Rest for 45 seconds
Super group (A+B):
A reverse flying bird: 5 groups, Each set is 30, 8, 6, 4, 2 times respectively. Rest for 45 seconds
B upright rowing - wide grip: 5 groups, each group 30, 8, 6, 4, and 2 times respectively. Rest for 45 seconds
Biceps:< /span>
Bar curl: 5 sets, perform shocks from one to ten Legal training. Rest for 45 seconds
Super group (A+B):
A incline dumbbell curl: 5 groups, 30, 8, 6, 4, 2 times each. Rest for 45 seconds
B intensive curl: 5 groups , each group is 30, 8, 6, 4, 2 times respectively. Rest for 45 seconds
Triceps:< /span>
Narrow width< span style="padding: 0px; margin: 0px; font-size: 19px; font-family: 宋体;">Barbell bench press: 5 groups, eachThe sets are 30, 8, 6, 4, and 2 times respectively. Rest for 45 seconds
Super group (A+B):
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A supine arm flexion and extension: 5 groups, each group is 30 ,8,6,4,2 times. Rest for 45 seconds
B single-arm dumbbell arm extension: 5 groups, each The sets are 30, 8, 6, 4, and 2 times respectively. Rest for 45 seconds
Forearm
Super group (A+B):
A Overhand wrist curl: 5 groups, 30, 8, 6, 4, 2 times each. Rest for 45 seconds
B Reverse grip wrist curl: 5 groups, 30, 8, 6, 4, 2 times each. Rest for 45 seconds
Abdomen:
Sit-ups: 5 groups, 25 times each. Rest for 45 seconds