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74 | MF | OCTOBER

ARNOLDS WORKOUT
1 2
Bench Press
Reps: 15
Grasp the bar with
hands just outside
shoulder width. Pull
your shoulder blades
together and take the
bar out of the rack.
Take a deep breath
and lower the bar to
nipple level. Press the
weight back up.
High-
intensity
Intervals
[Use a bike or elliptical machine.]
Time: Repeat for
10 minutes
After a five-minute
warm-up, increase
intensity so youre
working at the hardest
pace you can maintain
for 30 seconds, then go
easy for 30 seconds.
Thats one interval.
254
The number of kilograms
20-year-old Arnold smashed
to win the Munich stone-lifting
contest in 1967.
Maintain
tightness in
your glutes
and legs
throughout
the set.
If locking out
presses hurts
your elbows,
stop each rep a
few centimetres
from the top.
mensftnessmagazine.com.au | MF | 75
Dont pull the
bar to your
chest. You could
injure your
shoulders.
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Lat Pulldown
Reps: 15
Attach a long pulldown handle to the top
pulley of a cable station and secure your
knees under the pads. Pull the handle down
to your collarbone, squeezing your shoulder
blades together at the bottom.
3
76 | MF | OCTOBER
Choose
conservative
dumbbells you
can use with
good form.
Dont use
momentum to
lift the weight.
56cm
The circumference of Arnolds biceps at their
biggest. His arm workouts consisted of basics
like barbell curls, dips and concentration curls.
Arnolds age in 1965 when
he competed in, and won,
his first bodybuilding
contest Mr Europe Junior.
18
ARNOLDS WORKOUT
4
Dumbbell
Lateral Raise
Reps: 15
Hold a dumbbell in each
hand with arms hanging
at your sides. Raise the
weights 90 degrees until
your upper arms are
parallel to the floor.
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mensftnessmagazine.com.au | MF | 77
Cross-body
Cable Row
Reps: 15 (each side)
Attach a single-grip
handle to the low
pulley of a cable
station. Stand with
legs wide and grasp
the handle with your
left hand. You should
feel a stretch in your
lat. Row the handle to
your rib cage.
Barbell Curl
[Not shown]
Reps: 15
Hold a barbell with
hands shoulder-width
apart and arms fully
extended. Keeping
your elbows close to
your sides, curl the
bar to chin level. Do
not allow your upper
arms to drift forward.
Swiss Ball Crunch
[Not shown]
Reps: 20
Lie back on a Swiss ball with your
feet firmly on the floor. Allow
your back to extend fully over
the ball. Tuck your chin into your
chest and crunch your torso
toward your hips.
Another option
is to perform the
exercise with
feet staggered
and row with the
arm opposite the
leg in front.
Your shoulder
blades should be
together in the
end position.
Finisher.
Afer all circuits
5 6
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