Khirul Alam

Arnold’s Upper Body Superset: Killer Chest and Back Workout for Muscle Building

Arnold Schwarzenegger, Exercise

The Killer Chest and Back Superset Workout

Do you consider yourself to be a fitness enthusiast? Have you reached the point where you are prepared to take your chest and back muscles to the next level by following Arnold’s Advanced Chest & Back Superset Exercises? Today, we will make use of its supersetting muscle hypertrophy potential, which is a workout that Arnold used himself prior to bodybuilding competitions in brief intervals. This efficient workout plan will help you to push entire upper body to the next level.


Do you feel that you are up to the challenge? We are going to put you to the test by raising the intensity of the workout and strengthening both your chest and your back through the use of superset training. In this strenuous workout, you will perform alternate sets of exercises for your upper back & lower back and then you will move on to different exercises for your upper chest, middle chest & lower chest.

There are numerous muscle gain benefits associated with supersetting. First and foremost, you should try to minimize the amount of time you spend at the gym in half. This will enable you to perform more work within the time that you have allotted. The second reason is that when you perform workouts with opposing muscles, which are referred to as antagonistic supersetting in the fitness community, your body is flooded with a significant volume of blood muscle hypertrophy. This results in a feeling of tightness and a “pahhmped” sensation, which is exciting and motivating at the same time!


Breakdown of Workout for Chest and Back, 3 Superset Chest Workout and Back Workout Together!

Note: Before starting full workout routine please do some body stretching & free weights warm-up to avoid injury.

Let’s move onto Arnold’s Advanced Killer Chest and Back Superset Workouts:


Superset 1: Upper Body Ultimate Chest and Back Workout Combo

1. Chest Exercise: Bench Press – 15 Rep Warm-up, 5 Work Sets of 12, 10, 8, 6, 4 Repetitions

2. Back Exercise: Wide Grip Chin-Up with Pike Puff Chest Stretch – 5 Sets with 10 Repetitions


Superset 2: Enhancing Back and Chest Muscle Group Well-Being

1. Upper Chest Exercise: Incline Dumbbell Press – 4 Sets of 10, 8, 8, 6 Repetitions

2. Upper Back Exercise: Close-Grip Chin-Up – 4 Sets of 10 Repetitions

3. Chest Exercise: Dumbbell Chest Fly – 4 Sets of 10, 8, 8, 6 Repetitions

4. Back Muscle Growth Exercise: T-Bar Rows – 4 Sets of 15, 10, 8, 8 Repetitions

5. Chest Exercise: Parallel Bar Dips – 4 Sets of 10, 8, 8, 6 Repetitions

6. Back Exercise: Bent Over Rows – 4 Sets of 10 Repetitions


Superset 3: The Grand Finale Train Chest and Back Together

1. Back Exercise: Seated Cable Row Exercise – 4 Sets of 10 Repetitions

2. Chest and Back Exercise: Straight Arm Pullovers – 4 Sets of 15 Repetitions

As this exercise will show, this test of your endurance and strength is the ultimate measure. Maintain a stable posture throughout the exercise and allow short rest intervals between sets; remember that quality matters more than quantity!


Are You Prepared for Muscle Building Success?

Now it is up to you to decide whether you are prepared to embark upon this challenging journey? Visit your gym and we can make every repetition count!


What are the essential chest and back exercises for a well-rounded workout routine?

A comprehensive chest and back workout should include compound exercises. For the chest, focus on movements like bench press, push-ups, and chest flyes. For the back, incorporate exercises such as deadlifts, rows, and pull-ups. These exercises engage multiple muscle groups, promoting overall strength and development.

How often should I train my chest and back in a week?

The frequency of your chest and back workouts depends on your fitness level and recovery capacity. Generally, training each muscle group twice a week is effective for most individuals. Allow at least 48 hours of rest between sessions to facilitate muscle recovery and growth.

Can bodyweight exercises effectively target the chest and back?

Yes, bodyweight exercises can be highly effective in targeting the chest and back. Push-ups are excellent for the chest, while pull-ups and inverted rows are great for the back. Adjust the difficulty by modifying the exercises or incorporating variations to ensure continued progress and challenge.

What role does proper form play in chest and back exercises, and how can I ensure I’m performing them correctly?

Maintaining proper form is crucial to prevent injuries and maximize the effectiveness of chest and back exercises. Pay attention to your body alignment, keep your core engaged, and use a controlled range of motion. If unsure, consider working with a fitness professional or using mirrors to self-assess your form. Start with lighter weights to master the technique before progressing to heavier loads.

How can I avoid overtraining and ensure balanced development between my chest and back muscles?

Overtraining can hinder progress and lead to injuries. Ensure balance in your workout routine by incorporating both pushing and pulling movements. Include rest days in your schedule to allow your muscles to recover. Listen to your body, and if you experience persistent fatigue or signs of overtraining, consider adjusting your workout intensity, duration, or frequency. Additionally, a well-rounded fitness program that includes mobility work and flexibility exercises can contribute to overall balanced muscle development.

Arnold Schwarzenegger’s Upper Body Exercise is a comprehensive and best exercises routine that targets chest and entire back muscles through a killer back & chest superset workout. This chest and back training incorporate a variety of exercises, including chest presses, pulling movements, and chest flies, ensuring a well-rounded approach to training the entire upper body.

The use of a pair of dumbbells, cable exercises, and bodyweight movements adds versatility to the routine, allowing for a thorough workout that hits every muscle. The emphasis on muscle hypertrophy and proper form, from the chest press to the stretch in your chest during exercises, contributes to the development of a strong and lean upper body.


Whether you’re focusing on chest day, back day, or combining both muscle groups in a single workout, this routine addresses every aspect of combining your chest and back. The workout encourages combining pushing and pulling exercises, training chest and back together efficiently.

With attention to hitting the chest and back from various angles, including the lower and mid-back, this routine ensures a holistic approach to muscle development. Whether you’re leaning back or working towards back thickness, the workout routine provides an effective means to achieve a strong chest and back.



As a conclusion, Arnold Schwarzenegger‘s Upper Body Workout provides an unrivaled combination of chest and back training, making it the best choice for anyone looking for a chest and back workout that is efficient, effective, and powerful. If this article was helpful to you, don’t forget to forward it along to fitness-minded friends. And for more exciting workout routines and fitness advice from HERCULES BODYBUILDING channel on YouTube be sure to subscribe and ring their alert bell!

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