Arnold Schwarzenegger Blueprint Trainer Day 4

Didn't you just do this workout? You did. Arnold's physique was forged with two-a-weeks, and sometimes two-a-days. Yours will be too.

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If you've been on a once-a-week body part split for a while, you may wonder if you're ready for another chest and back assault already. Trust Ric Drasin: You are.

Drasin, a former professional wrestler, was Arnold's training partner at Gold's Gym in Venice from 1970-1974. In that time, the pair survived plenty of twice-a-week and even three-times-a-week chest and back workouts. Drasin told Bodybuilding.com in 2008 that this arrangement was no excuse to let form suffer—particularly when it came to the chest.

"Arnold was always big on not cheating and keeping the focus on the working muscle," Drasin said. "We sometimes did a 2-second pause on the bottom stretch of bench press and dumbbell flyes and made sure we were fully stretched all the way out for growth. All the other body parts were done the same way."

Today, get those dumbbells back and down before bringing them back for a hard contraction. Watch Arnold's face in the training video, and you'll see that it's sometimes painful. Then look at his chest, and you'll see that it's definitely effective.



Chest and Back
1

Barbell Bench Press - Medium Grip

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Barbell Incline Bench Press Medium-Grip

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

Superset
3

Dumbbell Flyes

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Dumbbell Flyes Dumbbell Flyes

Straight-Arm Dumbbell Pullover

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

4

Chin-Up

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Chin-Up Chin-Up

Superset
5

Bent Over Barbell Row

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Bent Over Barbell Row Bent Over Barbell Row

Bent Over Two-Dumbbell Row

5 sets of 30, 12, 10, 8, 6 reps, 45 seconds rest
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

6

Hanging Leg Raise

5 sets 25 reps, 45 seconds rest
Hanging Leg Raise Hanging Leg Raise
Note: Follow rep ranges below unless listed otherwise. 30 reps is a warm-up set.


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