Core tip:Before you have been performing Arnold overload training techniques of 1-10 reps to bomb your biceps. You may find and have questions, why did Arnold use this method to train biceps instead of triceps? Are triceps less important than biceps? In fact, no, Arnold believes , the triceps brachii is the most important foundation for building arm circumference.
"In most cases, some of our exercises are deceptive, and they often impose additional training on the triceps. So when you do bench presses, dumbbell overhead presses, etc., you are already shaping a Strong triceps," Arnold said.
Day 30: shoulders, arms, abs
Shoulders:
Neck press: 10 groups, 4 reps per set, rest 45 seconds.
Super group (A+B):
A Arnold press: 5 sets, 8 reps each.
B side raise: 5 groups, 8 times each .
Super group (A+B):
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A dumbbell upright row: 5 groups, 6 times each .
B sitting position leaning over and raising sideways : 5 groups, 12 times each.
Biceps:
Barbell curl: 8 groups, the first 5 groups are 8 each times, then 3 groups of 5 eachSecond-rate.
Super group (A+B):
A intensive curl: 5 Sets of 6 reps
B seated dumbbell curl: 5 Sets of 6 reps each.
Triceps:
Narrow width< span style="padding: 0px; margin: 0px; font-size: 19px; font-family: 宋体;">Barbell bench press: 8 groups, 8 times each.
Super group (A+B):
A supine arm flexion and extension: 5 groups, 15 times each.
B single-arm dumbbell arm extension: 5 groups, each Set 15 times.
Forearm
Super group (A+B):< /p>
A overhand wrist curl: 4 groups, each group 20, 15, 10, 12 times respectively, rest for 45 seconds.
B Reverse grip wrist curl: 4 groups, 20, 15, 10, 12 times in each group. Rest for 45 seconds
Abdomen:< /strong>
