Khirul Alam

Arnold’s Intermediate Chest Workout Routine

Arnold Schwarzenegger, Exercise

Arnold's Intermediate Chest Workout

At the intermediate level, Arnold Schwarzenegger recommends a training technique known as “pyramiding” This approach involves gradually increasing the weight on the bar with each subsequent set. By the time you reach your final set, you’ll be pushing through four reps that feel as tough as the 10 reps you did on your very first set. It’s a challenging method but an effective one for building a powerful and sculpted chest.


So, let’s break down Arnold’s Intermediate Chest Workout step by step:

Exercise Number 1: Bench Press

Warm-up Set: 

  • 1 x 15 reps

Working Sets:

  • 4 sets of 10, 8, 6, 4 reps
Arnold Schwarzenegger Bench Press

Remember, each set should be challenging, pushing your limits while maintaining proper form. Don’t forget to breathe steadily and engage your chest muscles during each repetition. Rest as needed between sets, allowing your muscles to recover for optimal performance.


Exercise Number 2: Incline Barbell or Dumbbell Press

  • 4 sets of 10, 8, 6, 4 reps
Arnold Schwarzenegger Incline Barbell or Dumbbell Press

The incline bench press is fantastic for targeting your upper chest. Like the bench press, focus on good form and controlled movements. Gradually increase the weight as you progress through your sets.


Exercise Number 3: Dumbbell Flys

  • 3 sets of 10, 8, 6 reps
Arnold Schwarzenegger Dumbbell Flys

Dumbbell flys are a key exercise for chest development. This isolation movement helps stretch and contract your chest muscles effectively. Keep your movements slow and controlled to minimize the risk of injury.


Exercise Number 4: Parallel Bar Dips

  • 3 sets of 15, 10, 8 reps

Arnold Schwarzenegger Parallel Bar Dips

Parallel bar dips are an excellent bodyweight exercise for targeting your chest and triceps. If you find them too challenging initially, consider using an assisted dip machine or resistance bands. Make sure to maintain proper form and control throughout the exercise.


Exercise Number 5: Straight-Arm Pullovers

  • 3 sets of 15 reps

Arnold Schwarzenegger Straight-Arm Pullovers

Straight-arm pullovers are a classic exercise that not only works your chest but also engages your lats and triceps. Be mindful of the weight you use, and ensure you feel a good stretch in your chest during each repetition.


This workout is designed to help you build a stronger and more defined chest. The variety of exercises and the pyramiding technique ensure that you’re challenging your muscles in different ways, promoting growth and strength development. Stay consistent, push yourself, and keep track of your progress along the way.

Final Thoughts: Get Ready to See Amazing Results!

Alright, it’s time to hit the gym and give Arnold’s Intermediate Chest Workout a go. Remember, the key to success in bodybuilding is consistency and dedication. If you stay committed to this workout and maintain a balanced diet, you’ll start seeing some amazing results.


If you found this blog helpful, don’t forget to share it with your gym buddies. Sharing knowledge and workout tips is a fantastic way to motivate and support each other on your fitness journey. After all, teamwork makes the dream work!

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In conclusion, Arnold’s Intermediate Chest Workout is a challenging yet rewarding regimen that can help you achieve that chest you’ve always dreamed of. Remember to consult with a fitness professional or your healthcare provider before starting any new workout program, especially if you have any underlying health concerns.

Stay motivated, stay dedicated, and let’s conquer our fitness goals together. Consistency, hard work, and a positive attitude will take you far in your fitness journey. Until next time, keep striving for greatness!

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