Core tip: This is one of Arnold's most famous photos, you should have seen it. This was taken in 1970 with his chest spread sideways, looking at the camera solemnly. Ed Corney, Arnold's training partner, once said: "Arnold guides his training through the photos taken by photographers." Joe Wade wrote in his autobiography: "For Arnold, the mirror is just a tool for self-criticism. He often Looking for shortcomings, all he sees are his shortcomings at every moment, like picking apart an egg!"
You need to review your training and shortcomings and make progress through repeated training.
Thirty-ninth day plan: chest, back, abdomen
Technique to use: Rule of Separation: 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.
< span style="box-sizing: border-box; line-height: 1.6em">Incline barbell bench press:10 groups, 4 times each. (Use the rule of separation to exhaustion) Rest for 45 seconds
Tablet Barbell bench press: 5 sets of 6 reps each. Rest for 45 seconds
Super group (A+B):
A,Plate dumbbell fly: 5 groups, 12 times each.
B,Big Flying Bird Chest Clamp: 5 groups, 12 times each.
Back:< /span>
Pull-ups: 50 times, no limit to the number of sets, can bear weight if necessary.
Super group (A+B):
A,Dumbbell rowing: 8 Sets of 8 reps each. No rest
B,T-bar narrow-grip rowing: 8 groups, 8 times in each group. Rest for 45 seconds
Abdomen:
hanging Hanging knee bends and leg raises: 5 groups, 25 times each. Rest for 45 seconds.