Core tip: The Arnold you see always has an attractive smile, but Arnold is a person who has no patience to look at slackers. I can’t help but tell you how to improve your training.
Today, your chest and back training plan is based on the classic combination of 6 groups x 5 times. Careful friends must have discovered that the shoulder and hand training on the 16th day has already begun. This training method breaks the adaptability of the muscles. Don't let the previous training reps continue, you will feel very relaxed. Instead, this is your strength training day, where you work hard to complete sets of 6 x 5 reps each. Don't miss a move because Arnold is your training partner and you have to trust him and listen to him.
![[Arnold Blueprint Day 18: Chest, Back and Abdomen] Let your muscles know what to do, and get new growth with the 6x5 training combination!](/uploadfile/2024/1217/20241217144704129.jpg)
Danny Padilla trained with Arnold at Gold Gym in the early days. He said: "I will never forget the way Arnold trained with heavy weights. He became a person that others didn't recognize at all, as if he was angry with people all over the world." Please take this story to your heart. , don’t deviate from Arnold’s training blueprint.
Day 18: Chest, Back, Abs (6×5 combination training method)< /p>
Usage skills: The formal group uses 6 sets x 5 times training method
Chest:
Plate barbell bench press: 7 groups, the first group 30, and all the rest 5 times. Rest for 45 seconds
Incline barbell bench press:(high incline The temperature is about 45 degrees) 7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds
Super group (A+B):
A flat dumbbell flying bird：7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds
B Straight Arm Dumbbell Overhead Raise: 7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds
Back:
Pull-ups: 4 groups, each group to failure. Rest for 45 seconds
Super group, A+B:
A bent over dumbbell row: 7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds
B bent over barbell row7 groups, the first group is 30, All the rest 5 times. Rest for 45 seconds
Abdomen:
Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.
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