Core tip: Frank Zane was praised by many people as the king of bodybuilding aesthetics of that era. But how ironic it is that only Arnold won the victory and applause in the end, because Arnold was better able to perfectly combine the girth and shape lines of muscles.
At the final stage, you need to complete the last piece of the Arnold blueprint. Try to finish the training today.
Day 52: waist, legs, abdomen exercises
Arnold's leg training for maximum effect:
First of all, you need to know the maximum weight you can do for each movement in a single rep. existOn 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:
Barbell Squat: Use the Pyramid Rule.
Stiff-leg deadlift: 6 groups, 6 times each, rest for 45 seconds.
Barbell lunges:4 sets, 4 times each, rest for 45 seconds.
Super group (A+B):
A, leg press: 5 groups, 20 times each, rest for 45 seconds.
B,Leg Curls: 5 groups, 20 times each, rest for 45 seconds.
Calf:
Standing calf raise: 10 groups, 10 times each, rest for 45 seconds.
Abdomen:< /span>
Tension rope abdominal crunch: 4 groups, 25 times each, rest for 45 seconds .