​

Core tip: In addition to shoulders, forearm and abdominal training, the Arnold one to ten training method that you have experienced before should make your The biceps feel like they're breaking through the skin, which is a good thing. In Arnold's book of the same name as the famous movie "Pumping Iron", Arnold said: "Fitness should be happy, and you will get a sense of satisfaction that is difficult to parse. Every bodybuilder knows that muscle pumping means muscle growth, so you can gain The satisfaction is the best feeling, it is really difficult to understand. These are things that people who have never been exposed to fitness cannot understand. ”

​

You should understand that if you want to get a pump, you deserve that incomprehensible sense of satisfaction.

Day 19: Shoulders, arms, abdominal muscles (exhaustive shock method) (30 represents the number of warm-up times)

1 to 10 exhaustion shock method:

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:

Arnold press: 5 sets, 5 reps each. Rest for 45 seconds.

Super group (A+B):

A behind-the-neck press：7 Group, No.One set of 30, and all the rest 5 times. Rest for 45 seconds.

B dumbbell alternate front raise: 7 groups, the first group is 30, and the rest are all 5 times. Rest for 45 seconds

Super group (A+B):

A reverse flying bird: 7 groups, The first set is 30, and the rest are all 5 reps. Rest for 45 seconds