Arnold Schwarzenegger - New Encyclopedia of Modern Bodybuilding

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The most comprehensive encyclopedia of bodybuilding.
Book 1 - Introduction to bodybuilding
Chapter 1. Evolution and history
Chapter 2: The ABCs of Bodybuilding
Chapter 3. The experience of training
Chapter 4. Gym
Chapter 5 First Steps

Book 2 - Training program

Chapter 1. Basic training
Chapter 2. Body Types
Chapter 3. The basic training program
Chapter 4. Principles of intensive training
Chapter 5. The development of high-quality body: a program of intensive training
Chapter 6. The training program for competition
Chapter 7. The reason - the most powerful tool

Book 3 - Exercises
1. Introduction
Shoulder girdle
2. The muscles of the shoulder girdle
3. Development of the shoulder girdle
4. Train deltoids
5. Basic exercises
6. Intensive training
7. The training program for competition
8. Training the trapezius muscles
9. Train weak areas

Exercises for the deltoids
10. Arnold Presses
11. Presses the bar because of the head
12. Presses with dumbbells
13. The military press
14. Press of rod with the rise of sex
15. Presses the bar simulator
16. Shvungi rod
17. Breeding of direct hands with dumbbells in a standing position
18. Lead hands to shoulder height on a block simulator (standing position)
19. Lead hands laterally on the block simulator
20. Lead hands to shoulder height on a block simulator (sitting position)
21. Reduction of the dumbbell over your head
22. Reduction of the abduction of hands-on trainers
23. alternating dumbbell lifts
24. Breeding hands with dumbbells in the slope of sitting
25. Breeding hands with dumbbells in the slope standing
26. Link to the oppositely shoulder in the slope on the block device
27. Lifting arm straight with a dumbbell from the stomach in the prone position

Exercises for the trapezius muscles
28. High thrust rod narrow grip
29. High thrust rod wide grip
30. Lifting arms with dumbbells ("shrugs")
31. "Shrug" barbell

Rib cage
32. The muscles of the chest
33. Development of the chest
34. Exercise pectoral muscles
35. The program normally and intense workout
36. Training for Competition
37. Train weaknesses
38. Weight training
39. Posing
40. The serratus anterior muscle
41. Training gear muscles

Exercises for the chest
42. The press of a bar on the horizontal bar
43. Press of rod on an incline bench
44. Presses dumbbells on a flat bench
45. Presses dumbbells on incline bench
46. \u200b\u200bPresses dumbbells on a bench with a backslash
47. Dips
48. Presses simulator
49. Reduction-breeding dumbbell
50. Reduction-breeding hands with dumbbells on incline bench
51. Reduction of the hands on the upper block (standing position)
52. Reduction of the hands on the lower block while bending forward
53. Reduction of the hands on the lower block (prone position)
54. Reduction of hands on a simulator "pitch decks"
55. Pullouvery with a dumbbell on straight arms
56. Link to the floor on the upper block
57. Link to the floor on the upper block with one hand
58. Pullouvery simulator
59. Pulling on the brackets, adapters narrow grip
60. The lateral flexion of the trunk on the bar
61. Thrust dumbbell head down on the bar

62. The muscles of the back
63. Train back
64. The upper part of the back
65. The lateral muscles
66. Lower Division lateral muscles
67. The middle part of the back
68. Lower back
69. Functions of the back muscles
70. The training program
71. Train weaknesses
72. The expansion and contraction of muscles

Exercises for the back
73. The wide grip pullups to touch the nape
74. Pull-ups on the bar wide grip
75. The close grip pullups
76. Link to the breast with a movable bar
77. Link to the chest on the upper block narrow or medium grip
78. The thrust rod


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