Core tip: Once Arnold stands on the competition stage, everyone will notice him, and he is obviously Mr. Olympic. When a bodybuilder stands on the stage, his posture is elegant, but behind this, you have to understand their hard work. In the gym, you have to work just as hard before people look at you and look elegant.

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"Time and time again I said to myself, I want that feeling of other people's eyes on me. I thought about it a lot, and then it pushed me to persevere in my training." Arnold said.

You should also have the idea of ​​retaining the attention of others, and carry out and promote your training with this idea.

Day 23: shoulders, arms, abs (decreasing training method) Use 20 , 15, 12, and 10 are the decreasing training method for the number of times.

Shoulders:

Weightlifting: 5 groups, 5 times each, rest for 45 seconds.

Super group (A+B):

< br style="padding: 0px; margin: 0px;" /> A dumbbell shoulder press: 4 groups, 20, 15, 10, 12 times each. Rest for 45 seconds

B dumbbell alternating front raise: 4 groups, each group 20, 15, 10, 12 times respectively. Rest for 45 seconds

Super group (A+B):

lateral raise

A side raise: 4 groups, each group is 20 ,15,10,12 times. Rest for 45 seconds

B upright rowing - wide grip: 4 groups, each group 20, 15, 10, and 12 times respectively. Rest for 45 seconds

Biceps:

Barbell curl: 4 groups, 20, 15, 10, 12 times each. Rest for 45 seconds

Super group (A+B):

A Incline Dumbbell Curl: 4 groups, each group is 20, 15, 10,12 times. Rest for 45 seconds

B intensive curl: 4 groups, 20, 15, 10, 12 times each. Rest for 45 seconds

Triceps:

Narrow width< span style="padding: 0px; margin: 0px; font-size: 19px; font-family: 宋体;">Barbell bench press: 4 groups, each group is 20, 15, 10, 12 times. Rest for 45 seconds

Super group (A+B):
< br style="padding: 0px; margin: 0px;" /> A supine arm flexion and extension: 4 groups, each group 20 ,15,10,12 times. Rest for 45 seconds

B single-arm dumbbell arm extension: 4 groups, each The sets are 20, 15, 10, and 12 times respectively. Rest for 45 seconds

Forearm
Super group (A+B):

A Overhand wrist curl: 4 groups, 20, 15, 10, 12 times in each group. Rest for 45 seconds

B Reverse grip wrist curl: 4 groups, 20, 15, 10, 12 times in each group. Rest for 45 seconds

Abdomen:
Sit-ups
Decline sit-ups: 5 groups, 25 times each. Rest for 45 seconds