Arnold Schwarzenegger Fitness Plan Collection (4)

Arnold Schwarzenegger teaches you to shape super back muscles

　　Arnold Schwarzenegger: This great bodybuilder of this century was stunned by Segio Oleva's broad back muscles in a competition, and lost the competition before the competition began. Since then, he has worked hard to train the weak parts of his body and finally reached the peak of bodybuilding.

　　Arnold has always used heavy weights to do deadlifts and rowing exercises in his back exercises, and is good at styling. His "swivel back spreading double biceps" movement is not only Showing strong arms and showing broad back muscles has become one of the classic movements in bodybuilding competitions.

　In 1980, in order to participate in the "Mr. Olympia Competition", he combined the back muscles and pectoral muscles to form a huge super group. Through alternating exercise, these two muscles were extremely congested and stimulated, and achieved excellent exercise results. However, he warned: This super high-intensity and heavy weight exercise requires excellent physical strength and endurance, and only has strong strength and Only after full adjustment can you use.

　　Arnold's super group exercise plan:

　　　　　）Flat bench press warm-up 1 set of 30.40 times, formal 5 sets, 10.20 times per set;

　　②Both pull-ups behind the neck: 5 sets, 1 set 8-15 times

　　　　③5 sets of inclined bench presses, 1 set 10-15 times;

　　　　④5 sets of T-bar rowing, 1 set 10-15 times;

　　⑤Flying Wu on the back of the back of the neck: 5 sets of wide grip, 1 set 10-15 times;

　　　⑥Wide grip bend barbell rowing: 5 sets, 1 set 10” 15 times:

　　　　　⑦Shuang bar flexion and extension: 5 sets, 1 set 15 times;

　　　　⑧Narrow grip pull-up: 5 sets, 1 set 12 times;

　　　　Super straight arm pull-up: 5 sets, 1 set 15.20 times.

　　There is no rest between groups, and there is no rest between movements.

　　　Exercise weight flat bench press 220-405 pounds, deadlift 422 pounds, inclined bench press 305 pounds, bend rowing 405 pounds.