Arnold Schwarzenegger Blueprint Trainer Day 32

Chins for width, rows for thickness, T-bars for detail. It's Arnold's formula for the perfect back, and yours too.

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You may not often see someone as big as Arnold doing pull-ups for big reps in the gym, but chins were a crucial part of his training throughout his youth and competitive years. But he quickly learned that this fundamental movement wasn't quite enough to build a complete bodybuilder's back.

"When I met Roger Callard, Mr. Western America, he had been doing chin-ups his whole life," he wrote in "The Education of a Bodybuilder." "He had a wide back, but never a winning back. He could hit a straight-on back pose and nothing happened. A year ago I encouraged him to start rowing; as a result of his efforts he now wins the 'best back' in every contest."

As the ultimate self-critic, Arnold felt that he still needed one more movement to maximize his own back development. He found it in the T-bar row, which was relatively new when he was captured doing it in the film "Pumping Iron." His total back formula, which he laid out in "The Education," was a three-pronged approach: "chin-ups work on width, bent-over rowing with the bar develops the center and lower back, and T-bar rowing develops the outside of the back and the lower lats." It's the perfect formula. Finish your back work strong with it today!

Chest, Back and Abs
1
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Superset
3

Dumbbell Flyes

5 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

Cable Crossover

5 sets of 12 reps
Cable Crossover Cable Crossover

4

Chin-Up (wide-grip)

50 total reps, use weight if needed
Chin-Up Chin-Up

Superset
5

Bent Over Barbell Row

8 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Hanging Leg Raise

5 sets of 25 reps
Hanging Leg Raise Hanging Leg Raise


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