Arnold’s Ultimate Chest & Back Workout: 6 Week Program For Massive Results

Everyone knows that Arnold lived for the pump, and this chest and back superset was his favorite workout to get both results and a hardcore pump.

He’s always been an incredible bodybuilder. To hear how he trained, why he trained, and how hard he trained is absolutely motivating and the unique thing is he developed a lot of his training concepts from scratch. There wasn’t the Internet or social media, and it wasn’t until Arnold and the Golden Era that lifting really even entered the spotlight.

Schwarzenegger’s Superset

One of the really interesting things that appeals to most people is when he talks about training chest and back together.  Whenever he’s been interviewed about his training methods, he always starts by referencing the chest and back supersets he did.

Arnold felt he could fit in way more training by combining pushing and pulling motions into the same workout. But the antagonistic superset had a number of other benefits as well, and this old-school method is a great way to switch up your training from time to time.

Late in Arnold’s competitive career this technique became one of his favorite ways to train chest and back. First off, Arnold chased that pump and the one that the old-school chest and back workout delivered was off the charts. Your entire upper body feels blown up and, as Arnold said, that’s a pretty satisfying feeling.

You can also train faster, thereby saving training time, by simply moving through those supersets at a quick pace. Since they’re antagonistic bodyparts, you can go from one exercise to the other with little to no rest, which can help you burn fat and get lean. These methods really helped Arnold get in incredible condition and that’s another reason why training this way appealed to me.

Put it all together – using heavy weight, training fast, the massive pumps, the fat-burning aspect – and you can understand why Arnold liked it and how it helps build quality muscle tissue.

Arnold and his famous double-splits had him working chest and back up to three times per week. I’m not saying you have to do that, but I would definitely recommend this at least once per week and even two if you are feeling good.

The workout is absolutely one of my favorites of all-time and whenever I’m done, I am left with one of the best pumps I’ve had in a long time. Give it a try and train chest and back together for a three-month span and you will definitely see why Arnold enjoyed it so much.

Arnold’s Chest & Back Workout

Try this program for 6 weeks and you’ll be mind blown of the massive results.

Exercise Sets Reps
– Bench Press 5 8-10
– Wide-Grip Pullups/Pulldowns 5 Failure
– Incline Barbell Press 5 8-10
– T-Bar Rows 8 10
– Dumbbell Flys 5 10
– Seated Cable Rows 5 10
– Dips 5 10
– Close-Grip Chinups/Pulldowns 5 Failure
– Dumbbell Pullovers 5 12
– Cable Crossovers 5 12-15


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