Core tip: Ancient Greek god sculptures were once the best definition of perfect abs, but by the time Arnold put it into a golden age of bodybuilding, Perfect Abs is just a game.
Daily abdominal training is one of Arnold's most famous training mantras, but he actually doesn't like it. Doing abdominal exercises every training day is controversial, even to this day. There are many people who criticize this practice, but there are also many people who are doing miracles by doing it. Regardless of what has been said before, now you have the right to speak. After this 7-week Arnold Blueprint training plan, you have to do sit-ups and leg raises endlessly every training day. What do you think?
Don’t just do a lot of training and forget the most important part: exercise squeeze! Arnold insisted on every movementKeep squeezing and shrinking. Hit your legs and abs hard for tomorrow's rest day.
Day 48: waist, legs, abdomen
waist Legs:
Barbell front squat: 8 groups, 8 times each, rest for 45 seconds.
Barbell bent-leg deadlift: 3 groups, 5 times each.
Barbell lunges:4 sets, 4 times each, rest for 45 seconds.
Super group (A+B):
A, press down on the leg :5 groups, 20 times each, rest for 45 seconds.
< span style="box-sizing: border-box; font-size: 13px">B, Leg curls: 5 sets, 20 reps per set, 45 seconds rest.
Calf Super group (A+B):
Standing heel raise: 10groups, 10 times each group, rest for 45 seconds.
Abdomen ：
Tension rope abdominal crunch: 4 groups , 25 times per set, rest for 45 seconds.