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Workout Routines

Arnold’s 1974 Mr. Olympia Chest and Back Workout

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

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60 min
8
Yes

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.

Routine

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Monday and Thursday

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 8

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

10-12

Rest

as needed

Play How to

Exercise 2 of 8

Wide-Grip Pullup

Equipment

Pullup Bar

Sets

5

Reps

10-12

Rest

as needed

Play How to

Exercise 3 of 8

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

5

Reps

10-12

Rest

as needed

Play How to

Exercise 4 of 8

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

5

Reps

10-12

Rest

as needed

Play How to

Exercise 5 of 8

Bodyweight Dip

Equipment

Dip Station

Sets

5

Reps

to failure

Rest

as needed

Play How to

Exercise 6 of 8

Barbell Bent-Over Row

Equipment

Barbell

Sets

5

Reps

12

Rest

as needed

Exercise 7 of 8

Cable Crossover

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

12

Rest

as needed

Play How to

Exercise 8 of 8

Dumbbell Row

Equipment

Dumbbells

Sets

3

Reps

12

Rest

as needed

Play How to

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Written by Sean Hyson

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Arnold’s 1974 Mr. Olympia Chest and Back Workout