Arnold trained chest and back together in a single session—a method called "antagonist pairing." This approach:
Boosts muscle pumps by alternating pushing and pulling.
Saves time while maximizing efficiency.
Improves recovery by preventing overuse injuries.
His workouts were high-volume, high-intensity, and focused on progressive overload—key principles still used by elite bodybuilders today.
Arnold’s Classic Chest & Back Workout
*(Perform 3-4 times per week during his prime)*
1. Flat Bench Press – 5 sets x 8-12 reps
Arnold’s staple for mass. He used strict form, lowering the bar to his chest with control.
Pro Tip: Add a 2-second pause at the bottom for extra chest activation.
2. Wide-Grip Pull-Ups – 5 sets x max reps
The ultimate back builder. Arnold did these weighted when possible.
Modification: Use a pull-up assist machine if needed.
3. Incline Dumbbell Press – 4 sets x 10-12 reps
Targeted upper chest for that full, rounded look.
Arnold’s Secret: He squeezed at the top for peak contraction.
4. Bent-Over Barbell Rows – 4 sets x 8-12 reps
Built thickness in his lats and mid-back.
Key Detail: He pulled the bar to his lower abdomen, not his chest.
5. Dumbbell Flyes – 4 sets x 12-15 reps
Stretched the pecs for maximum growth.
Form Tip: Keep a slight bend in the elbows to protect joints.
6. T-Bar Rows – 4 sets x 10 reps
One of Arnold’s favorites for a wide, dense back.
Modern Alternative: Use a landmine attachment if no T-bar machine.
7. Dips (Weighted if Possible) – 3 sets x 12-15 reps
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Closed his chest workouts with this mass-builder.
Adjustment: Lean forward to emphasize chest over triceps.
3 Secrets Behind Arnold’s Success
Mind-Muscle Connection – He visualized his muscles working with every rep.
Progressive Overload – He constantly increased weight or reps.
Brutal Intensity – He trained to failure on final sets.
How to Adapt Arnold’s Workout for Modern Lifters
If short on time: Reduce sets but keep intensity high.
For joint health: Swap bench press for machine chest press if needed.
For beginners: Start with 3 sets per exercise and lighter weights.
Best Supplements to Support This Workout
Final Thoughts
Arnold’s chest and back routine built a legendary V-taper and chest thickness that dominated bodybuilding. By combining high volume, perfect form, and relentless effort, you can apply these principles to your own training.
Want the full Arnold blueprint? Check out our [exclusive 6-week program] for a step-by-step guide!
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