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Arnold's Chest & Back Workout: The Best Pump Of All

Arnold's Chest & Back Workout: The Best Pump Of All 


The Old School 70's Bodybuilding Routine


Learn how to get those gains with this old school chest and back workout.

The guys from the old school era of bodybuilding did lots of supersets workouts for big muscle groups. We all know those videos with Arnie training chest and back in supersets. And we’ve seen him and his gains.

Today I will show you the best old school Chest and Back workout, with simple exercises, but with amazing gains!

First of all you need to warm up really good, because we’re about to hit heavy the gym! Do some proper warm-up moves, maybe incorporate some jumping jacks, burpees and even squats!

Ok, now that we’ve warmed up pretty good, let’s kick the old school chest and back workout. We will do supersets: one on chest, one on back!

 We will start with first chest exercise:

1. Bench Press – The bench press is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles such as the anterior deltoids,serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.

The barbell bench press is one of three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding, and other types of training to develop the chest muscles. The person performing the exercise lies on their back with a weight grasped in both hands. They push the weight upwards until their arms are extended, not allowing the elbows to lock. They then lower the weight to chest level. This is one repetition (rep).

Perform 10-15 reps with a proper weight then move to first back exercise!



2. The first back exercise  basic bar pull-ups. A pull-up is an upper-body compound pulling exercise. Although it can be performed with any grip, in recent years some have used the term to refer more specifically to a pull-up performed with a palms-forward position. The term chin-up, traditionally referring to a pull-up with the chin brought over top of a bar, was used in the 1980s to refer to a palms-away (overhand/pronated) grip, with a palms-toward (underhand/supinated) grip being called a “reverse-grip” chin-up.

Grip the bar shoulder-width apart with straight arms. Pull yourself up by pulling your elbows to the floor. Keep pulling until your chin passes the bar. Lower yourself all the way down until your arms are straight. Then pull yourself up again.



Perform as many reps as you can. If it’s to easy do weighted pullups.

This would be our first superset! You need to execute 5 supersets (bench press + pull ups) then move on to the next superset. 

After we did the first superset from this Old School Chest and Back Workout, we need to get onto the next superset!

The next superset will be like this:

Second chest exercise  incline bench press. this is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles such as the anterior deltoids,serratus anterior, coracobrachialis, scapulae fixers, trapezius, and the triceps. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. It’s the same as the flat bench press, but of course, you use an incline bench press

You need to perform 12-15 reps with a proper weight. 


After you do all the reps, move straight to the second back exercise.


The second back exercise  is LAT PULL DOWNS.  The pulldown exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.

The cable lat pulldown is done where the handle is moved via a cable pulley, as opposed to doing pulldowns on a leverage machine. The starting position involves sitting at the machine with the thighs braced, back straight and feet flat on the floor. The arms are held overhead at full extension, grasping a bar connected to the weight stack. The movement is initiated by pulling the elbows down and back, lowering the bar to the neck, and completed by returning to the initial position.


Perform 12-15 reps with a proper form and weight.

This would be the second supersets. You need to execute 4 supersets with these exercises then move on to the last superset.

Here we are, we arrived to the last superset of the old school chest and back workout.
The last superset will have these exercises:


The third chest exercise will be cable crossover exercise. A Cable fly or Cable flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flies are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (themilitary press and bench press for the shoulder and chest respectively). Due to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. They should be done with caution and their effects first tested while using very light weights; which are gradually incremented after more strength is gained.


Perform 20 reps with a medium weight, then go straight to the last back exercise.

The last back exercise of this superset, is, of course CABLE CROSSOVER PULLDOWNS. Using the Free Motion Cable Cross machine you will adjust the “arms” to nearly their highest point and slightly wider than your shoulders. Use the pedals to rotate the arms in and out, and adjust the height with the knob adjustment. Securely hold both handles and position yourself so you are facing the machine. There should a slight tension on the cables for the start. Exhale and pull the cables down to your sides to approximately chest level. Focus on squeezing your shoulder blades together and keeping your chest lifted. As you inhale return to the start position.




Perform 20 reps of this exercise. This will conclude the last superset of the old school chest and back workout.


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