Core tip: Everyone was once a beginner, and so was Arnold. Do you know his first training experience? This is his story.
Every legend begins with a wonderful story. A story about Arnold’s first experience with upper-body strength training. Before that, he had just been doing a lot of pull-ups and handstand push-ups. But the first time he came into contact with the cold discus in the gym, his body received a serious lesson that he would never forget. The following is Arnold’s personal account:
"My first real memory of training is like it happened last night. I cycled from my village to a gym eight miles away. I did all the dumbbell and barbell training. Someone said to me you will be very good after this. It hurts, but I don't care. I think I'm going to keep going."
"I was riding my bike home after my workout and I dropped my bike. I found my hands were so weak and unable to hold on to the bike. My legs couldn't ride. My legs were as weak as noodles. I felt like I had no power at all. My whole body I slowly started to feel numb, and I could only push the bicycle and lean against the car to go home slowly. After walking about half a mile, I tried to ride back. I fell to the ground again, and then slowly pushed the car back. Crazy, this is my firstExperience real strength training for the first time. ”
"The next morning, I couldn't even pick up a comb to comb my hair. I tried to lift my arm, and the pain shot through every muscle in my body, and I could only put the comb down. I wanted to drink a cup of coffee, and it spilled on the floor. I was so helpless. Help."
My mother asked me, "What's the matter? Arnold." He walked over from the stove and bent down to wipe the coffee off the floor carefully. "What's going on?"
She called to my father: "Look at this kid, look at what he has done!" My father came over and straightened his tie. He was always so neatly dressed, with neat beard and hair. You smiled and said I had become weak. But my mother was still saying: "Arnold, why are you like this? You always do your own thing."
"I can't be influenced by my mother. I started to see the changes in my body, and then felt it from my heart. This experience has been deeply imprinted in my mind, and I will never forget it!"
Your body still has a lot of untapped potential waiting for you to explode. This is what I want to tell you today, it’s time for you to exercise.
Twenty-six days: shoulders, arms, abs. Use the drop training method of 20, 15, 12, and 10 times.
Shoulders:
Arnold press: 5 sets, 5 reps each. Rest for 45 seconds.
Super group (A+B):
A behind-the-neck press: 4 groups, 20, 15, 10, and 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):
A reverse flying bird: 4 groups, Each set is 20, 15, 10, and 12 times respectively. 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, each group 20, 15, 10, 12 times respectively. Rest for 45 seconds
Super group (A+B):
A Incline Dumbbell Bend Lifts: 4 groups, 20, 15, 10, 12 times each, rest for 45 seconds.
B denseCurls: 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):
A Straight Arm Pulldown: 4 groups, 20, 15, 10, 12 times each. 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:
Down Incline sit-ups: 5 groups, 25 times each. Rest for 45 seconds