Arnold’s Advanced Chest & Back Workout for Best Pump

Arnold’s chest and back workouts built his legendary physique, established his dominance in bodybuilding, and created the blueprint that revolutionized training. You’ll discover why combining these two major muscle groups maximizes your pump while developing impressive strength and mass.

This advanced workout isn’t for beginners – it’s designed for those ready to train with the intensity that made Arnold a champion. If you’re prepared to push beyond your limits, Arnold’s methodology awaits.

A Warm Up

Before diving into Arnold’s legendary chest and back routine, you’ll start with a targeted ab warm-up that preps your core for the heavy compound lifts ahead.

This sequence guarantees your core stays tight throughout your chest workout for maximum stability and power.

Start with a 30-second hollow body hold, keeping your lower back pressed firmly into the ground.

Next, perform 5 V-sit crunches, lifting your entire upper body while maintaining core engagement.

Finally, 10 Russian twists were completed, focusing on controlled rotations while maintaining the V-sit position.

Perform this circuit for 5 sets with 30 seconds rest between each.

Just like Arnold emphasized, a strong core foundation leads to an incredible chest pump.

Keep your form strict and your core engaged throughout each movement.

Arnold Schwarzenegger’s Advanced Chest & Back Workout

Now that your core is primed, we’re starting Arnold’s renowned chest and back routine with one of his favorite compound movements – the deadlift.

This foundational exercise kick-starts your upper body development by engaging multiple muscle groups simultaneously.

Position your feet hip-width apart and approach the bar until it touches your shins. Hinge at your hips as if you’re closing a car door with your backside, keeping your back straight and head aligned.

With shoulders over the bar, create tension by pulling your shoulder blades down and back. You’ll perform three sets of descending reps: 10, 8, and 6. Choose a weight that challenges you at an 8/10 intensity by the final set.

Keep the bar close as you drive through your feet, lock out your hips, and control the descent. Rest 90 seconds between sets.

Superset 1 – Perform 4 Sets

The first superset combines two of Arnold’s signature upper body movements to build strength and mass through opposing muscle groups.

You’ll pair wide-grip chin-ups with incline dumbbell bench presses to develop quality mass and enhance your chest training goals.

Start with 10 reps of wide-grip chin-ups, focusing on core engagement throughout. If needed, use bands or bodyweight variations until you build bench press strength.

Then immediately move to the incline dumbbell press, performing descending rep schemes of 15, 12, 8, and 6. Keep your grip neutral and elbows slightly tucked for ideal chest activation.

This powerful combination targets your back and chest muscles with intensity, a cornerstone of Arnold’s chest routine.

Maintain minimal rest between sets to maximize the pump – just enough to maintain proper form while pursuing your personal fitness goals.

Superset 2 – Perform 4 Sets

Second in Arnold’s power-building sequence comes another strategic pairing that builds upon the fatigue of your first superset.

You’ll perform flat bench presses with descending bench press reps of 15, 12, 8, and 6, maintaining the same weight throughout. Position yourself with your nose under the bar, arch your back slightly, and grip wide.

Immediately after each set of bench presses, move to pull-ups targeting your lats with 15 full reps. Focus on achieving peak contraction by driving the bar to your chest while squeezing your shoulder blades together.

If you need modification, use resistance bands or try inverted rows. Keep rest between supersets to 60-90 seconds, allowing your pectoral muscles to recover just enough for ideal performance on the next round.

Superset 3 – Perform 4 Sets

Moving into your third superset challenge, you’ll pair dumbbell flyes with wide-grip bent-over barbell rows for four intense sets.

For the flyes, use lighter weights than your bench press, keeping a neutral grip and slight elbow bend throughout the range of motion. Focus on maximizing the stretch and squeeze of your chest muscles for that signature Arnold chest pump.

Follow with barbell rows using a wide grip, maintaining your core tight in a hunched position. Pull the bar toward your hips while keeping your shoulders down, squeezing your back muscles at the top.

This powerful combination demonstrates Arnold’s commitment to fitness through compound movements. Remember to control each rep, feeling the targeted muscles working through their full range – it’s about quality over quantity.

Tri-set 1 – Perform 4 Sets

Now it’s time to push your training intensity even higher with Arnold’s signature tri-set combination. This core subject features three classic muscle builders: barbell pullovers, dips, and bench flyes, performed back-to-back without rest.

Start with pullovers using a lighter weight than your bench press, focusing on chest movement and back engagement.

Next, move immediately to dips, working to failure – you can use band assistance if needed.

Finally, cap off the tri-set with dumbbell flyes at 12-15 reps, dropping the weight from your previous sets. Remember to pause at the top of the flyes for maximum chest stretch.

Perform this intense workout routine for 4 complete sets, channeling Arnold’s famous determination to push through the demanding sequence.

Tri-set 2 – Perform 4 Sets

After mastering the first tri-set, you’ll tackle another powerful combination that Arnold used to build his legendary back thickness and chest definition.

This tri-set targets ambitious goals for your back and chest development. Start with seated cable rows for 10 reps, focusing on squeezing your shoulder blades.

Next, perform single-arm bent-over rows for 10-12 reps, a favorite among fitness enthusiasts for building unilateral strength.

Finally, cap it with 15 dumbbell pullovers, an exercise Arnold often did late in his workout at night to expand his upper chest and back.

Maintain strict form throughout the rep range. Position yourself correctly on the bench, engage your core, and control each movement.

Like Arnold’s approach to body image, this combination demands both physical and mental discipline. Complete all four sets with minimal rest between exercises.

Related: Know About Arnold Schwarzenegger’s Classic Chest Training

To Wrap It All Up

Like the oak that grows from dedication and persistence, you’ll build an impressive physique through Arnold’s advanced chest and back routine. You’re following in the footsteps of a bodybuilding legend who turned iron into gold.

Stay committed to proper form, embrace the pump, and remember Arnold’s wisdom: “The last three or four reps are what makes the muscle grow.” Your transformation awaits – now get to work.

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