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Arnold's Classic Chest & Back

Train like the Austrian Oak with this iconic chest and back session! You'll build serious upper body size and strength through powerful supersets that keep the pump going the whole way through.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Chest Opener Stretch

2 sets × 30s, 30s

Cat-Cow

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Main Workout

4 circuits

Bench Press (Powerlifting) - Barbell

1 set × 10 reps

Barbell Bent-Over Row

1 set × 10 reps

4 circuits

Dumbbell Incline Press

1 set × 10 reps

Pullup Progression

Progressive exercise

3 circuits

Fly - Dumbbell

1 set × 12 reps

Row (Single-Arm) - Dumbbell

1 set × 12 reps

3 circuits

Pullover (Bent-Arm) - Dumbbell

1 set × 12 reps

Pushup Progression

Progressive exercise

3 circuits

Bench Press (Decline) - Dumbbell

1 set × 12 reps

Chin-Up

1 set × 8 reps

Cool Down

Doorway Chest Stretch

1 set × 45s

Child's Pose

1 set × 45s

Lat Stretch

1 set × 45s

Cross Body Shoulder Stretch

1 set × 45s

Thoracic Rotation

1 set × 45s