Arnold’s 1974 Mr. Olympia Chest and Back Workout

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Posted July 7, 2015 1:23 pm by

Arnold’s 1974 Mr. Olympia Chest and Back Workout

Arnold’s 1974 Mr. Olympia Chest and Back Workout Monday and Thursday

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

Exercise 1

Bench PressYou’ll need: BarbellHow to

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5 sets
10-12 reps
as needed rest

Exercise 2

Wide-Grip PullupYou’ll need: Pullup BarHow to

Wide-Grip Pullup thumbnail

5 sets
10-12 reps
as needed rest

Exercise 3

Dumbbell FlyeYou’ll need: Dumbbells, BenchHow to

Dumbbell Flye thumbnail

5 sets
10-12 reps
as needed rest

Exercise 4

Seated Cable RowYou’ll need: Adjustable Cable Machine, V-Handle AttachmentHow to

Seated Cable Row thumbnail

5 sets
10-12 reps
as needed rest

Exercise 5

DipYou’ll need: Dip StationHow to

summer-shred-dip thumbnail

5 sets
to failure reps
as needed rest

Exercise 6

Bent-Over Barbell Row

exercise image placeholder
5 sets
12 reps
as needed rest

Exercise 7

Cable CrossoverYou’ll need: Adjustable Cable Machine, D-Handle AttachmentHow to

Cable Crossover thumbnail

3 sets
12 reps
as needed rest

Exercise 8

Dumbbell RowYou’ll need: DumbbellsHow to

Dumbbell Row thumbnail

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