Core tip: Arnold's chest muscles look like armor on his body. He knows that building such an armored chest requires more than just heavy training, he also knows how to find weak points and target them with the highest priority.
Arnold's Mr. Olympic level chest muscles, you can hardly find any weak points, the width and thickness, and the depth of the middle seam are almost a perfect balance. He looks like he's made of iron. The secret lies in his repeated incline bench presses, which help his upper chest to completely bury his collarbone.
The upper chest should be completely buried into the collarbone. In fact, Arnold has always done this consciously. Because he knew this was his weakness from the beginning, he wanted to do the highest priority training on the weakness of the chest. Once Arnold discovered his weaknesses and trained them to the highest priority, everything became his strengths. This was his art.
Day 46: Chest, back, abdomen
Incline barbell bench press:10 groups, 4 times each. Rest for 45 seconds
Flat barbell bench press: 5 groups, 6 times in each group. Rest for 45 seconds
Super group (A+B):
A, Flat dumbbell fly: 5 groups, 12 times in each group.
B,Big Flying Bird Chest Clamp: 5 groups, 12 times each.
Back:
Pull-ups: 50 times, no limit to the number of sets, you can bear weight if necessary.
Super group (A+B):
A, Barbell row: 8 groups, 8 times each. No rest< /span>
B,T-bar narrow grip rowing: 8 groups, each group separately 8 times. Rest for 45 seconds
Abdomen:
Suspended knee bend and leg lift: 5 groups, 25 times each. Rest for 45 seconds.