Muscle mesh tips:This series of plans is suitable for bodybuilders, and general fitness enthusiasts can refer to it.
Core tip:Today’s plan also includes abdominal muscles, or you may have doubtsConfused, do you need to exercise your abdominal muscles every day to continuously stimulate your abdomen? Arnold did this. Feel the stimulation of your abdominal muscles and don’t let your abdominal training stop.
Arnold's squat strength has reached an incredible level. In this process, you must do the maximum weight every time and every set of training, and don't be afraid of not being able to do the entire training set. Arnold's will to train his legs was very firm, and he wanted to do the most powerful leg exercises twice a week for maximum results.
The third day (waist, legs, abdomen ):
Arnold Maximum Effect Leg Training:
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 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.
Waist and legs:< /span>
Barbell Squat: 5 groups, 8-12 times each,Rest for 45 seconds. (It is recommended to choose barbell squats to do the pyramid rule)
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)
Lunge and walk : 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, rest for 45 seconds.
CalfSuper group:
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.