Core tip: Arnold likes to practice pull-ups for back width, various rowing exercises for thickness, and T-bar rowing for final perfection. You also need to imitate him in this way.
In the gym, you may rarely see Arnold doing as many hard-ups as he did. Pull-ups were an important movement in his early back training. But he soon discovered that this was not enough to build a strong back for a bodybuilder.
Arnold said: "Roger Callard, the bodybuilder of the Western United States, only did pull-ups for his back training. His back was very wide, but it was never perfect. I met him and encouraged him to add more rowing movements to train his back. After His effort, his best backside win in every game."
Arnold felt he needed more ways to improve his back, and he began to discover that T-bar rows worked well. Arnold said: "Pull-ups train the width of the back, various rows develop the thickness of the middle and lower part of the back, and T-bar rows allow the outer development of the back and improve the lower position of the lats. This is a three-pronged approach to the back. How to train. ” Implement this perfect formula today to complete your back training and make it stronger!
Day 32 : Chest, back and abdominal exercises
Chest:< /span>
Incline barbell bench press:10 groups, 4 times each group. Rest for 45 seconds
Flat barbell bench press: 5 sets of 6 reps.
Super group (A+B):
A, Flat dumbbell fly : 5 groups, each group 12 times.
B,< /span>Big Fly Bird Chest Clamp: 5 groups, 12 times each group.
Back:< /span>
Pull-ups: 50 There is no limit to the number of times, and you can bear weight if necessary.
Super group, A+B:
A,Barbell row: 8 groups, 8 times each. No rest
B, Barbell T-bar rowing: 8 groups, 8 times each. Rest for 45 seconds
Abdomen:< /span>
Suspended knee bend and leg raise :5 groups, 25 times each. Rest for 45 seconds.