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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'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
Equipment
Barbell, Bench
Sets
5
Reps
10-12
Rest
as needed
Exercise 2 of 8

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
5
Reps
10-12
Rest
as needed
Exercise 3 of 8

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
5
Reps
10-12
Rest
as needed
Exercise 4 of 8

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
5
Reps
10-12
Rest
as needed
Exercise 5 of 8

Bodyweight Dip

Equipment
Dip Station
Sets
5
Reps
to failure
Rest
as needed
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
Exercise 8 of 8

Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
as needed
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