Core tip:Are you executing this plan alone? You need to find a good partner to work with you. Even Alexander-Arnold knows he needs a partner to train with.
Arnold believes that having a good partner in training is an integral part of his success, and this improvement is mutual. When daylight comes, it's time to train. Ed Corney is one of Arnold's training partners at Gold's Gym. "When you go to change clothes, he can't wait to get into the equipment training area." Arnold said.
Frank Zane said: "Arnold is the best training partner I have ever encountered." This is the quality of Arnold's bodybuilding. He will carefully and enthusiastically help and protect his partner to complete training actions. Today, you should be like him and go to the gym to burn your passion and exercise your chest and back.
Day 11: Chests, Back, Abs (30 represents the number of warm-up times)
Technique to use: Separation to failure: After you complete the last set of training in your program. Immediately do 5 to 10 reps with the weight down, without resting, then repeat with the weight down and do 5 to 10 reps until you are lying on the floor. Once you are down, do another 20 reps right away and you are done.
Chest:
Plate barbell bench press: 5 groups, each group separately 30,8,6,4,2 times. (Use the rule of separation to exhaustion) Rest for 45 seconds
Incline barbell bench press: (Medium slope is about 30 degrees) 5 groups, each group is 30, 8, 6, 4, 2 times respectively. Rest for 45 seconds
Super group (A+B):< /span>
A Flat Dumbbell Flying Bird: 5 groups, 30, 8, 6, 4, 2 times each. Rest for 45 seconds
B straight-arm dumbbell overhead raise: 5 groups, 30, 8, 6, 4, 2 times each. Rest for 45 seconds
Back:
A 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 30 ,12,10,8,6 times. Rest for 45 seconds
B bent-over dumbbell row: 5 groups, 30, 12, 10, 8, 6 times each. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.