Arnold’s 1974 Mr. Olympia Chest & Back Workout

  

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

Arnold Schwarzenegger used this routine twice a week to build a powerful core.

MONDAY AND THURSDAY

EXERCISE 1

BENCH PRESS You’ll need: Barbell

summer-shred-barbell-bench-press thumbnail
5sets
10-12reps
as needed rest

EXERCISE 2

WIDE-GRIP PULLUP You’ll need: Pullup Bar

Wide-Grip Pullup thumbnail
5sets
10-12reps
as needed rest

EXERCISE 3

DUMBBELL FLYE You’ll need: Dumbbells, Bench

Dumbbell Flye thumbnail
5sets
10-12reps
as needed rest

EXERCISE 4

SEATED CABLE ROW You’ll need: Adjustable Cable Machine, V-Handle Attachment

5sets
10-12reps
as needed rest

EXERCISE 5

DIP You’ll need: Dip Station

summer-shred-dip thumbnail
5sets
to failurereps
as needed rest

EXERCISE 6

BENT-OVER BARBELL ROW

5sets
12reps
as needed rest

EXERCISE 7

CABLE CROSSOVER You’ll need: Adjustable Cable Machine, D-Handle Attachment

Cable Crossover thumbnail
3sets
12reps
as needed rest

EXERCISE 8

DUMBBELL ROW You’ll need: Dumbbells

Dumbbell Row thumbnail
3sets
12reps
as needed rest

Source: Arnold’s 1974 Mr. Olympia Chest & Back Workout

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