Arnold Schwarzenegger came to America at the end of the 1960s as an Austrian small town boy with big muscles and even bigger dreams. And over the next decade, he helped evolve the public image of bodybuilding from a freak show of sorts to the prestigious sport it is today.
During its heyday, the Austrian oak was larger than life, won five Mr. Universe titles and seven Mr. Olympia titles, and became the most famous bodybuilder of our time.
His powerful demeanor and demeanor without excuses then gave him the chance to pursue a great career as an actor, and soon his name was known all over the world. But Schwarzenegger didn’t stop there – he got involved in politics and became governor of California.
In short, his life is pretty much the perfect embodiment of the rags to riches story. And regardless of who he ended up becoming, the gym remained the only true home of the Austrian oak, as it was here that he achieved his greatest victories.
But besides the genetic advantages, what exactly made it successful?
It was the unparalleled rigor of his self-discipline. Regarding his education, Schwarzenegger had an impeccable work ethic It’s still talked about in bodybuilding circles. Strong-willed and persistent, he devoted himself to becoming the best bodybuilder he could be and spent countless hours pushing himself to his limits and beyond until he became the most famous competitive bodybuilder of the era.
Initially, he followed a simple training plan that the older bodybuilders had designed in his first gym. However, over time, he found that there is a lot more he needs to learn in order to build a truly award-winning body.
The discovery of the Weider principles helped him enormously in making his training more intensive. He soon found his golden way of building lean muscles by exercising twice a day six days a week and harnessing the power of supersets.
Perhaps the most famous part of Schwarzenegger’s performance was his mammoth chest. During his workout, he combined his chest and back as part of a high-volume, high-frequency approach and made sure these major muscle groups were hit three times a week. So, if you’re looking for a way to get your upper body a great size, Schwarzenegger’s chest / back routine is guaranteed to get you the results you want.
The routine consists of nine exercises grouped into 45 work sets that are performed without a break during the break Supersets and a minute break between supersets and it takes about 45 minutes. Regardless of your experience, prepare for serious action.
Superset 1: Barbell bench press and expansive back chin
Start with a warm up consisting of 30-40 repetitions on the 135 pound bench, then do 15 chins. For the next five sets, alternate between bench presses and chin presses as you gain weight and reduce reps. Schwarzenegger’s typical rep scheme looks like this: 15, 12, 8, 6 for each exercise. When the superset is finished, let it rest for two to three minutes.
Superset 2: Tilting dumbbell presses and rows of T-bars
Again pyramid the weight and reps, starting at 15 all the way down to 10. T-bar rows were among Schwarzenegger’s favorite exercises as they were effective at increasing the thickness and width in the lats.
Superset 3: Dumbbell flies with a flat bench and barbell rows with a wide grip
When doing dumbbell flights, Arnold always made sure to keep his elbows as low as possible while the dumbbells reached the level of the bench. Then, when he started raising her, he immediately stopped when they were about a foot apart to emphasize the tension in his chest. For the barbell rows, he stood on a bench and did all the repetitions in perfect form, keeping his torso almost parallel to the floor. His emphasis on shape was a crucial part of his great results, so this is one of the best to pick up on. Start with sets of 15 repetitions and then continue with 12, 10, 10, and 10 for each exercise.
Superset 4: Weighted dips and tight-fitting chins
Place a fairly heavy dumbbell around your waist and do 15 reps in each of the five dip sets, followed by five chin sets of 12 reps each.
The finisher: stiff-sleeved sweater
This great exercise literally forces your chest to grow. Aim for five sets of 15 repetitions each to finish the workout.
If you don’t feel like you just died and gone to Hell by the time you finished this grueling routine, you are doing it wrong. Make sure you focus on proper form with each rep of each exercise, and opt for three workouts per week for best results.