Core tip: In the past, the 1-10 training method was used when training biceps. Today, your triceps will use this training method, but before Go through 35 sets of deltoid and biceps bombing!
Arnold has two great books, "The Education of a Bodybuilder" and "The Encyclopedia of Modern Bodybuilding". The greatness of these two books is not only to show great training methods, but also to reveal many of his previous mistakes. Training methods and how to improve. This is what makes a classic.
Arnold said: "The way I used to do dumbbell bent-over flyes to improve the weakness of the posterior deltoid muscles on my shoulders was wrong. I saw many magazines and training pictures, and they all said that when lifting the dumbbells with dumbbell fly-overs, the two fists faced each other. , the thumb is parallel to the ground, I can't find The reason why my deltoid muscle cannot break through is that I once trained at home. When I tried to lift the dumbbell on the side, I consciously pressed my thumb down, and my thumb was as perpendicular to the ground as possible. My rear deltoid muscle was very painful, and the more I pressed it down, The tighter my rear delts are.”
Apply the technique mentioned by Arnold to your deltoid training. This is the beginning of turning your deltoid weakness into strength. Today’s triceps training method 1-10 is destined to be hard work, so you must persevere. (Muscle Net WeChat: jirou5)
Day 37: Shoulders, hands, abdomen
One to ten exhaustion methods:
After warming up, find the only weight you can lift once and do one set, then find the weight you can lift twice and do one set, then find the weight you can lift three times and do one set, and so on until you can lift ten Do a set of 100 times of weight. This is a very cruel method with no rest in between.The only time you take a break is when you put down the equipment. I like this technique best, it has a huge impact on the muscles!
Shoulders:
Standing barbell front press: 10 groups, 4 times each, rest for 45 seconds.
Super group (A+B):
A, Arnold press: 5 groups, 8 times each.
B, Dumbbell lateral raise: 5 groups, 8 times each.
Super group (A+B):
A,Standing dumbbell raise: 5 groups, 6 times each.
B, Seated bent dumbbell fly: 5 groups, 12 times each.
Biceps:
Barbell curl: 8 groups, each of the first 5 groups Set 8 times, then 3 sets 5 times each.
Super group (A+B):
A,Dumbbell concentration curl: 5 groups, 6 times each.
B,Seated dumbbell curl: 5 groups, 6 times each.
Triceps:
Narrow grip barbell bench press: use 1- 10. Training to exhaustion.
Super group (A+B):
< img alt="" src="//www.jirou.com/uploads/allimg/140704/1-140F4222423112.gif" style="border-bottom: rgb(204,204,204) 1px solid; border-left: rgb(204,204,204) 1px solid; padding-bottom: 5px; margin: 0px auto; padding-left: 5px; padding-right: 5px; border-top: rgb(204,204,204) 1px solid; border-right: rgb(204,204,204) 1px solid; padding- top: 5px" />A,Narrow-grip barbell supine arm extension: 5 groups, 15 times each.
B,Seated dumbbell neck flexion and extension: 5 groups, 15 times each .
Forearm Super group (A+B):
A, Overhand wrist curl: 5 sets, 12 reps for each group. Rest for 45 seconds
B, Reverse grip wrist curl: 5 groups, 12 times each. Rest for 45 seconds
Abdomen ：
Sit-ups: 5 groups, 25 times each. Rest for 45 seconds