Core tip: Have you started to feel your chest after practicing twice a week according to Arnold's plan? For those who haven't felt it yet, focus your attention and continue training. You must find Feel. Others will not wait for you when they are growing!
Arnold’s muscles are very photogenic when taking pictures. After 1970, these were preserved forever through black and white camera photos through training pictures and fitness magazines. Yesterday I saw the Gold Gym in Venice, California, where besides Arnold, Dave Draper and Franco threw the discus. These pictures are still in fitness magazines and maybe on a poster in your closet.
"I will hang the best bodybuilding champion photos on the wall of my room. Reg Park, Dave Draper, Frank Zane, Bill Pearl, Larry Scott, Chuck Sipes, Serge Nubret, etc. are all over the wall." Arnold said, "This This is the goal I want to surpass, I think in my heart."
In the following plan, you still have time to prove yourself, but you must be reminded that the time has reached the fifteenth day. This week, you might want to post pictures of your goals wherever you see them, on the wall of your room, on your phone screen, on your computer desktop, and imagine yourself working just like them. (Pay attention to today’s training group number and intensity changes)
Day 15: Chests, Back, Abs exercises: ( 30 represents warm-up times)
Chest:
Plate barbell bench press: 7 groups, the first group 30, and all the rest 5 times. Rest for 45 seconds
Incline barbell bench press(high The incline is about 45 degrees): 7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds
Super group (A+B):
A flat dumbbell fly: 7 groups, the first group 30, and all the rest 5 times. Rest for 45 seconds
B Straight Arm Dumbbell Overhead Raise: 7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds
Back:
Pull-ups: 4 groups, each group to failure. Rest for 45 seconds
A bent-over dumbbell row: 7 groups , the first set is 30, and the rest are all 5 times. Rest for 45 seconds
B bent over barbell row: 7 groups, the first group is 30 , the rest all 5 times. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.
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