Core tip: "Every bodybuilder will get great satisfaction from standing in front of the mirror, striking some poses, looking at the muscles of the body, and taking out a tape measure to measure them." Arnold said in his "The Complete Book of Fitness."

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When you return to the gym on a rest day, look in the mirror and look at the areas that need improvement. By the time you achieve your dream physique, you will indeed enjoy that feeling of "great satisfaction from looking in the mirror," as Arnold puts it.

Day 22: Perform 20, 15, and 12 training times to sculpt muscle lines.

Chest:

Plate barbell bench press: 3 groups, each group separately 20, 15, 12 times. No rest

Incline barbell bench press (low The slope is about 30 degrees): 3 groups, 20, 15, and 12 times in each group. Rest for 45 seconds

Super group (A+B):

A flat dumbbell fly: 3 groups, each group 20, 15, 12 times . No rest

B Straight Arm Dumbbell Overhead Raise: 3 groups, 20, 15, and 12 times each. Rest for 45 seconds

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Back:

Pull-ups: 4 groups, each group to failure. Rest for 45 seconds

Super group, A+B:

A bent over barbell row: 3 groups, Each group does 20, 15, and 12 times without rest.

B bent over dumbbell row: 3 groups , each group is 20, 15, and 12 times respectively. Rest for 45 seconds

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Abdomen:

Hanging leg press: 5 sets, each Set 25 times. Rest for 45 seconds.