Workout Routines

Arnold Schwarzenegger's Mr. Olympia chest and back workout from 1974

In honor of the (former) gubernator's birthday, here's a throwback to his 1974 Mr. Olympia workout.

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Arnold Schwarzenegger's Mr. Olympia chest and back workout from 1974
Michael Ochs Archives / Stringer / Getty
Michael Ochs Archives / Stringer / Getty
Duration 90
Exercises 7
Equipment Yes

He may have hailed from Austria, but between Pumping Iron and his undeniably awesome career (not to mention his term as the governor of California), Arnold Schwarzenegger is about as American as it gets. And on his birthday, we at Men's Fitness decided to honor the icon of the big screen (and big muscles) with the best way we know: a workout.

Since it's #ThrowbackThursday, we're celebrating the Austrian Oak by featuring his Mr. Olympia chest and back workout from 1974, courtesy of Men's Fitness training expert Sean Hyson, C.S.C.S.

Ever the fitness innovator, Schwarzenegger introduced two key training techniques to this workout. On his bench presses, he stopped short of extending his arms all the way to locked-out elbows, which kept tension on his pecs throughout each rep. On wide-grip pullups, however, he used the opposite technique: He lowered his body all the way until he felt a stretch in his lats, which challenged his back muscles to activate more.

Arnold rocked the gym with this workout on Mondays and Thursdays.

The Austrian Oak's Mr. Olympia Routine Arnold Schwarzenegger's 1974 chest and back workout

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
10-12 reps
60-90 sec. rest
Stop short of full lockout.

Exercise 2.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
5 sets
10-12 reps
60-90 sec. rest
Lower yourself so you feel a stretch in your lats.

Exercise 3.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
5 sets
10-12 reps
60-90 sec. rest

Exercise 4.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
5 sets
10-12 reps
60-90 sec. rest

Exercise 5.

Dip You'll need: Dip Station How to
Dips thumbnail
5 sets
10-12 reps
60-90 sec. rest

Exercise 6.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
5 sets
12 reps
60-75 sec. rest

Exercise 7.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
12 reps
60 sec. rest
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