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TRAINING TIPS

Austrian Oak, Mr. Olympia Arnold Schwarzenegger’s 1974 Chest and Back Workout

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No one was ever like him. Long before there were endorsements for every bodybuilder on the block, Arnold Schwarzenegger was a fitness innovator.

When doing bench presses, he stopped short of extending his arms all the way to locked-out elbows. This kept the tension on his pecs throughout each rep.

When doing wide-grip pullups, he used the opposite technique: He lowered his body all the way until he felt a stretch in his lats, challenging his back muscles.

This is Arnold Schwarzenegger’s 1974 chest and back workout routine:

BENCH PRESS

Image result for arnold schwarzenegger bench press

Sets: 5

Reps: 10-12

Rest: 60-90 sec.

Stop short of full lockout.

WIDE-GRIP PULLUP

Image result for dorian yates pull ups

Sets: 5

Reps: 10-12

Rest: 60-90 sec.

Lower yourself so you feel a stretch in your lats.

DUMBBELL FLYE

Image result for arnold dumbbell chest press

Sets: 5

Reps: 10-12

Rest: 60-90 sec.

SEATED CABLE ROW

Image result for arnold row

Sets: 5

Reps: 10-12

Rest: 60-90 sec.

DIP

Image result for arnold dips

Sets: 5

Reps: 10-12

Rest: 60-90 sec.

CABLE CROSSOVER

Image result for arnold schwarzenegger chest

Sets: 5

Reps: 12

Rest: 60-75 sec.

DUMBBELL ROW

Image result for arnold dumbbell row

Sets: 3

Reps: 12

Rest: 60 sec.

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