Core tip: To this day, you will notice that it is not easy to train like Arnold. This is a challenge and an opportunity for you. Consistent training and diet are one of the things that have contributed to his greatness. Arnold said: "This is also a good way to be strict with yourself and know how to control whatever you do in the future."
In 1969, in order to better manage his life and training time, Arnold became roommates with Franco Columbu and lived in an apartment. "Our place requires perfection," Arnold said. "We vacuum regularly, the dishes are placed in an orderly manner, things are not placed randomly, and the beds and quilts are required to be as tidy as soldiers. We are strict with ourselves, and before we go out in the morning We must tidy up the house. Over time, it will become a part of our lives. Our apartment is tidier than any other, regardless of gender.”
When you feel confused while executing the plan, before each cycle starts, adjust your life, arrange your work, rest and training time better, review all previous plans, summarize and find out the characteristics and changes.
Day 17: Back, legs, abdomen (pyramid training method)
First of all, you need to know yourselfWhat is the maximum weight you can do for each movement in a single rep? On the training day, you should choose one of the movements to do the pyramid rule training method, and do the maximum number of sets of 20, 15, 10, 8, 5, 3, 1, and 1 times respectively. (If you chose barbell squats to do the pyramid method before, you can change your legs this time and use straight-leg deadlifts or barbell lunges to do the pyramid method)
Waist and legs:< /span>
Barbell Squat< /strong>: 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 lunges:5 groups, 8-12 times each, rest for 45 seconds.
Super group (A+B):
A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
B seated leg curl: 5 groups, each group 8-12 times, rest for 45 seconds.
Calf
Super group (A+B):
Standing calf raise: 5 groups, 8-12 reps per set, rest 45 seconds.
Sitting calf raise: 5 groups, each group 8- 12 times, rest for 45 seconds.
Abdomen:
Rope roll Abdominal : 4 groups, 25 times each, rest for 45 seconds.