Arnold Schwarzenegger Fitness Plan Collection (3)

Arnold Schwarzenegger's classroom weight reduction and size increase

　　When the pre-match plan (for muscle shape and carving details), the goal is to accumulate more muscle for the biceps, Arnold believes that barbell curls are a better way to get this goal. He often uses deceptive methods to do this, that is, lift the weight with the help of body shaking.

　　Yes, this is Arnold's arm training plan. However, the amount of this training plan (3 days a week) is a bit too much. Here are some suggestions to make the plan more feasible.

　　Beginners must not use Arnold's training volume, and it is not possible to get close to it. This training can be carried out with different intensity. Beginners can To reduce the number of groups (change into 6-8 groups of biceps, 6-8 groups of triceps, 4-6 groups of forearm muscles), and change to 1-2 times a week. Choose 2 movements in the respective plan of each muscle group for regular groups, and master the correct training movements before using the super group technique.

Intermediate people (train at least one year) can increase the training volume. Biceps and triceps are trained in 8-12 groups, and the forearm is trained in 6-8 groups. Do 1-2 times a week, and add one training movement each. You can perform super group training.

　　Advanced people can perform this training plan. However, they can only perform 1-2 times a week. You can also perform 3 days a week for 4 times a week. ~6 weeks, then return to the original intensity.

Training plan This plan Arnold is executed 3 days a week to create the peak of the biceps and outline the details and shapes of the upper and forearms.

Arnold 3-day training plan per week

Actions

8-10

Barbell arm support

Supine bend arm flexion and extension

Reverse grip tensioner press down

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