Day 10: Leg, waist, and abdominal muscle training (pyramid rule training method)

Core tip: Arnold worked hard to become Mr. Olympic. He even knew the details of how to exercise a leg every day and strictly arranged the diet for each meal. Follow in his footsteps and hit the gym.

You have already experienced two brutal lower body training sessions in the past week. You need to continue to treat yourself ruthlessly and continue to build your dreams. Authors George Butler and Charles Gaines wrote about Arnold's leg training day in 1974: "After lunch Arnold went to the beach, and he was always surrounded by a group of girls until 4:30 to 6 p.m. He went back to the gym to do He did dozens of sets of leg exercises. After training, he did not take the shower, but took off his clothes in front of the big mirror. At this time, the gym was extremely quiet, and everyone stopped and looked at him in front of the mirror, thinking from various angles. Posing your legs to accentuate your muscles, and working on those positions can be perfected like no one does, which is why Arnold makes ladies scream on the beach."

Day 10: Legs, waist, abs exercise: Use the pyramid training method to wake up your sleeping legs today!

First of all, you need to know the maximum weight you can do for each movement in a single rep. On the training day, you have to choose one of the movements to doPyramid Rule Training, do 20, 15, 10, 8, 5 respectively. , 3, 1, 1 rep maximum number of weight sets. (The Alliance recommends choosing barbell squats to do the pyramid rule. This time you can change your legs and use straight-leg deadlifts or barbell lunges to do the pyramid rule)

Waist and legs:< /span>

Barbell Squat: 5 groups, 8-12 times each, rest for 45 seconds.

Stiff-legged deadlift: 5 groups, 8-12 in each group times, rest for 45 seconds.

Bow down: 5 groups, 8-12 times each, rest for 45 seconds. (Only done once a week)

Barbell lunge :5 ​​groups, 8-12 times each, rest for 45 seconds.

Super group (A+B):< /span>

A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds.

B seated leg curl: 5 groups, 8-12 times each, rest45 seconds.

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Calf
Super group (A+B):

Standing calf raise: 5 groups, 8-12 times each, rest for 45 seconds.

Sitting calf raise: 5 groups, each group 8- 12 times, rest for 45 seconds.

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Abdomen:

Rope roll Abdominal : 4 groups, 25 times each, rest for 45 seconds.

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