​Core tip: Fitness is a science and an art. Building your body is like a sculptor carving process.

During these days of following Arnold's blueprint, you've been training your muscles hard, mixing up moves with heavy weights and isolating lines. It's like a sculptor using chisels of various sizes to carve a perfect sculpture.

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Arnold said: "Muscles are part of your body, but to put it another way, your body can be a sculpture. You are a sculptor at heart. When you look at this sculpture, you will think, this bicep should be fuller. The triceps need to be longer to connect with the elbow. Then you work step by step to perfect the sculpture."

Your hard work in the gym will pay off, look at the sculpture you are carving and make it perfect.

Day 33: Shoulder, hand and abdominal exercises

Shoulders:
Standing behind-the-neck barbell shoulder press: 10 groups, 4 times each, rest for 45 seconds.

Super group (A+B):
A, Arnold press: 5 sets, 8 times each.

B, Dumbbell lateral raise: 5 groups, 8 times each.

Super group (A+B):
A,Standing dumbbell raise: 5 groups, 6 times each group.

B,Seated bent dumbbell fly: 5 groups, 12 times each.

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Biceps:
Barbell curl: 8 groups, the first 5 groups are 8 times each, and the last 3 groups are 5 times each.

Super group (A+B):
A,Dumbbell concentration curl: 5 groups, 6 times each.

B,Seated dumbbell curls: 5 groups, 6 times each.

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Triceps:
Narrow-grip barbell bench press: 8 groups, 8 times each.

Super group (A+B)：
A, Triceps push-down: 5 groups, 15 times each.

B, Lean-back arm flexion and extension: 5 groups, 15 times each.

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Forearm< span style="box-sizing: border-box; font-size: 15px">Super group (A+B):
A,< /span> Overhand wrist curls: 4 groups, 20, 15, 10, 12 times each. Rest for 45 seconds

B,Reverse wrist grip Curls: 4 sets, each set is 20, 15,10,12 times. Rest for 45 seconds

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Abdomen:
Sit-ups: 5 groups, 25 times each. Rest for 45 seconds