ARNOLD`S 1974 MR. OLYMPIA CHEST AND BACK WORKOUT

Arnold Schwarzenegger used this routine twice a week to develop an effective core.

Arnold Schwarzenegger reduced the series of motion on his bench presses one-quarter of the means from lockout in order to keep stress on his pecs. On wide-grip pullups, nonetheless, he lowered his body until he really felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and also Thursdays.

MONDAY AND THURSDAY

EXERCISE 1

BENCH PRESS 

You’ll need: Barbell

5sets

10-12reps

EXERCISE 2

WIDE-GRIP PULLUP

You’ll need: Pullup Bar

5sets

10-12reps

EXERCISE 3

DUMBBELL FLYE

You’ll need: Dumbbells, Bench

5sets

10-12reps

EXERCISE 4

SEATED CABLE ROW

You’ll require: Flexible Cable television Equipment, V-Handle Attachment

5sets

10-12reps

EXERCISE 5

DIP

You’ll need: Dip Station

5sets

Reps: to failure

EXERCISE 6

BENT-OVER BARBELL ROW

5sets

12reps

EXERCISE 7

CABLE CROSSOVER

You’ll need: Adjustable Cable television Equipment, D-Handle Attachment

3sets

12reps

EXERCISE 8

DUMBBELL ROW

You’ll need: Dumbbells

3sets

12reps

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