Arnold Schwarzenegger was known for chasing the ultimate muscle pump, and his chest and back superset workoutwas one of his favorites for achieving maximum muscle engagement and definition. This workout delivers both results and an intense, skin-splitting pump.
Let’s dive into Arnold’s legendary chest and back routine and how you can incorporate it into your training for massive gains and muscle definition.
Why Arnold Trained Chest & Back Together
During the Golden Era of Bodybuilding, Arnold developed his training methods without the help of the internet or social media. One of his most effective techniques was pairing chest and back exercises into a superset workout. This approach allowed him to:
✅ Maximize training volume by combining pushing and pulling exercises. ✅ Increase intensity with minimal rest between sets. ✅ Enhance muscle symmetry and balance. ✅ Achieve an insane pump that fueled his motivation and growth. ✅ Burn more fat due to the fast-paced nature of supersets.
The Arnold Chest & Back Superset Workout
Here’s a breakdown of Arnold’s go-to chest and back workout, designed to build muscle, improve endurance, and enhance your overall physique.
Workout Structure
- Perform each chest exercise followed immediately by the paired back exercise.
- Rest 45-60 seconds between supersets to maintain intensity.
- Aim for 4-5 sets per superset with 8-12 reps per exercise.
Workout Routine
1️⃣ Bench Press → Superset with Pull-Ups 2️⃣ Incline Dumbbell Press → Superset with Bent-Over Barbell Rows 3️⃣ Chest Flyes → Superset with Seated Cable Rows 4️⃣ Dumbbell Pullovers → Superset with Lat Pulldowns
The Benefits of This Workout
🔥 Unmatched Muscle Pump: Your entire upper body will feel engorged with blood, delivering that iconic Arnold pump. 🔥 Increased Strength & Endurance: Training chest and back together enhances muscle coordination and power output. 🔥 Faster Workouts, Better Results: Antagonistic supersets allow you to train more in less time while keeping your heart rate elevated. 🔥 Fat Burning Effect: The high intensity of this routine increases calorie burn, making it great for getting shredded.
How Often Should You Do This Workout?
Arnold sometimes trained chest and back up to three times per week using his famous double-split routine. For most lifters, incorporating this workout 1-2 times per week will provide incredible results without overtraining.
💡 Pro Tip: Stick with this program for 8-12 weeks, focusing on progressive overload by increasing weight over time.
Final Thoughts
Arnold’s chest and back superset routine remains one of the most effective ways to build mass, increase strength, and sculpt a legendary physique. If you’re looking for a brutal yet rewarding workout, give this program a try and experience the Arnold pump firsthand! 💪🔥
Arnold’s Chest & Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Superset: | ||
| – Bench Press | 5 | 8-10 |
| – Wide-Grip Pullups/Pulldowns | 5 | Failure |
| Superset: | ||
| – Incline Barbell Press | 5 | 8-10 |
| – T-Bar Rows | 8 | 10 |
| Superset: | ||
| – Dumbbell Flys | 5 | 10 |
| – Seated Cable Rows | 5 | 10 |
| Superset: | ||
| – Dips | 5 | 10 |
| – Close-Grip Chinups/Pulldowns | 5 | Failure |
| Superset: | ||
| – Dumbbell Pullovers | 5 | 12 |
| – Cable Crossovers | 5 | 12-15 |
