MuscleNet Tips:This series of plans is suitable for bodybuilders to refer to, and general fitness enthusiasts can learn from the plan formulation ideas. .
Core tip:Let's go back to Arnold's golden age of bodybuilding and start your ultimate physique journey.
Imagine yourself in 1968 at the Gold Gym in Venice, California, USA. Sunlight shines through the windows on the wall tiles and benches in the room, as well as the dumbbells and barbells placed there quietly. Then the guys with the broad shoulders and thick arms started arriving and you saw them everywhere. But only a tall, blond young man can catch your attention. He sits barefoot on a bench and asks who this person is?
(The picture shows the golden gym where Arnold trains)
"Arnold! He's just a big guy with a European accent! He won Mr. German Bodybuilding three times. His clothes are really interesting and he looks like he's in a gym in Munich." People around you commented. Dave Draper recalled the feeling of meeting Arnold in the early days. Although some laughed, they quickly learned that Arnold was not affected. Arnold was Arnold. Dave Draper said: "We all liked him later and helpedHe has people who teach him and people who don’t teach him, watching him continue to grow." For more Arnold plans, please add WeChat: jirou5
This is where the legend begins, even though this humble gold gym doesn't look like the doors the greatest bodybuilders have walked through.
Now it's your turn. For the next 8 weeks, you'll have to train like Arnold to get a toned physique. But that’s not all you have. You have to follow his story, his legend, as an example.
Chest:
Plate barbell bench press: 5 groups, each group separately 30,12,10,8,6 times. Rest for 45 seconds
Incline barbell bench press: 5 groups, 30, 12, 10, 8, and 6 times each. Rest for 45 seconds
Super group, A+B: (Note: super group means It is to do two movements alternately, for example, five groups of movements A and five groups of movements B to complete the training)
A flat dumbbell fly: 5 groups, each group separately 30,12,10,8,6 times. Rest for 45 seconds
B Straight Arm Dumbbell Overhead Raise: 5 groups, 30, 12, 10, 8, and 6 times each. Rest for 45 seconds
Back:
Pull-ups: 4 groups, each group to failure. Rest for 45 seconds
Super group, A+B:
A bent over barbell row: 5 groups, each group separately30,12,10,8,6 times. Rest for 45 seconds
B bent over dumbbell row: 5 groups , each group is 30, 12, 10, 8, 6 times respectively. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.