It was always one of his strong body parts. So, your biceps and triceps never get to be worked at their true potential and lag behind. For example, i superset bench press and rows. Barbell Chest Press 4 x 8 rest 90 sec 2. Day 4 – Legs. Hello, ... post comments and send messages to other members. For example, if it takes you 10 minutes to walk the distance at 10kCal/min, then it takes 100kCal to move that distance. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. 1. Six Day Per Week Routine. Most split routines will have a chest/triceps day and a back/biceps day. Days 1, 3 and 5 – Chest, back and legs A typical two-day split, for example, works your lower body one day and upper body the next day. Heart attack. For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. Band Pull Aparts. The first chest/back workout of the week (Monday) is focused on heavy free weight exercises while the second workout (Thursdays) centers around machines and rest-pause sets. "Flex your pectoral muscles throughout the movement, but especially at the top." Here’s a look at what that routine was like. You may be familiar with two-a-day training protocols targeting different parts of the body in each workout. Arnold argued that just increasing the number of reps you do as you get stronger wasn't as beneficial to the bodybuilder looking to maximize muscle growth as increasing the resistance. Contracting your pecs hard at the top increases the intensity of the movement. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. “The model of working back and chest together works well, because they are agonist and antagonist muscle groups,” says Ben Booker, owner of Second Change Fitness in Arthur, IL and lead trainer on Live to Fail. Bradicallyman. I'm only doing 1 day of legs because my legs grow faster than the rest and are significantly stronger from all my cycling and running days. Think squats, deadlifts and the bench press. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. This routine is designed specifically to boost upper body gains in beginners. Contracting your pecs hard at the top increases the intensity of the movement. Barbell Incline Press 4 x 10 rest 60 sec 4. 10 Arnold pecs were truly impressive, even as teenager. And I find upper chest is very important if you wanna get a nice square chest chest. Train the same muscle groups in both the morning and evening workout. Day 6: Legs (Heavy low reps) Day 7: Chest (Med 12-15 reps) Day 8: Back (Med 12-15 reps, Bent over BB row in place of Deadlift) Day 9: Arms (Med 15-20 reps) Day 10: Off. With close-grip and reverse-grip back exercises, the elbows stay in tighter to the sides; this reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. Schwarzenegger, A. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). BodyBuilding & Fitness Forums; Training; Can u work chest + back on same day? Let’s take a look at what this routine entails. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. View Profile View Forum Posts View Gallery Uploads Registered User Join Date & Dobbins, B. "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. (both 3x6) Of course, this works the upper chest right. Change exercises monthly. I've just started experimenting with chest/back on the same day, and love the intensity. It’s a little silly to leave muscles like the biceps, triceps, and deltoids on the back burner when those muscles are very important in chest/back exercises as well. Grab the band with a overhand grip and pull it apart with your arms straight, bringing the band towards your chest. Part 2 of a 4-part series. Dumbbell Row. 1-2 days on legs, 1 day for shoulders and rear delts, but i'm torn between doing chest and back on the same day and arms on a different one, or chest and triceps on one day and back and biceps on another. 6 days on, 1 day off per week. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Try this to begin with. Barbell Chest Press 4 x 8 rest 90 sec 2. Here are 10 potential causes of upper back and chest pain. Here are some the basic principles Arnold followed when training back. In this, the second exclusive installment exploring Arnold's training, we focus on his chest and back workout. because with chest you use tri's as secondary muscles (same with back) so may as well do them together and give them rest to build. Again, this is just an example. Join today and unleash the power of BodyFit! Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature. He brought up a number of good points as to why he enjoyed training chest and back together, starting with the fact that Arnold felt he could fit in way more training by combining pushing and pulling motions into the same workout. Think about strapping on a weightlifting belt that secures with velcro, a lever, or some other strong buckle for the best leverage. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. Simon and Shuster: USA. Arnold's top weights on the bench included a 500-pound single and 405 for 8 reps. Arnold once did a 225-pound bench for 60 reps! The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Basic exercises, heavy weights, high volume, and high frequency are the techniques Arnold Schwarzenegger used to build his massive chest and back. It is certainly OK to train both muscle groups in the same workout. BodyFit is your solution to all things fitness. THE CHEST AND BACK WORKOUT #1. Legs are usually done on the "pulling" day, or can be done separately on a third day. During this Arnold Schwarzenegger bodybuilding routine, you will be expected to workout every major body part three times per week (high frequency workout). Day 2: Legs, back, and biceps; Day 3: Off; Day 4: Repeat; The Opposing Muscle Group Split. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. The dumbbells can be lowered deeper than a barbell." The two different types of workouts (high-intensity and rest-pause) will help to hold off that dreaded plateau for at least 8 to 12 weeks. Barbell Incline Press 4 x 10 rest 60 … I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. Decline Chest Press, 3 sets of 12 reps; Dumbbell Flat Bench Flys, 3 sets of 12 reps; Dumbbell Lateral Raises, 3 sets of 12 reps; Face Pulls, 3 sets of 12 reps; Back, Biceps and Abs Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs. The pro is i can superset chest and back which allows me to do more sets in less time. In this article, we will tell you how to build your training day and how to stack shoulder exercises with exercises for chest, back, traps, legs, triceps, and biceps. If you make 5 on the third set, you have 23 reps. You continue to add them until you reach 50, even though it may take you 20 sets to do it. So, here’s everything you need to know about this routine. Try an alternative template next month or stick to your favorite template. How to: Start with your left knee on a bench or chair, and your right leg extended behind you.Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a).Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b).Slowly lower it back down and repeat (c).Then switch sides. I thought hitting each group twice a week was enough but I'm hitting them three times per week. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. (both 3x6) In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. The chest muscles are resting during the last exercise and the lats are resting during the chest … So, train chest with back for example. View our enormous library of workout photos and see exactly how each exercise Day 1: Legs, abs; Day 2: Chest, deltoids, triceps, abs; Day 3: Back, biceps, forearms, abs. ", Arnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. 1. Thread Tools. The concept of chest training seems relatively simple: Lower the weight to your chest, and push back up to arm extension. What we’re about to go over are the actual chest/back workouts of this routine. There are two different workouts, each with 20 to 30 sets each. Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. But it can all work. Day 1 – Chest/Triceps. Cable Pulldowns 4 x max rest 90 sec 3. Okay, let’s go over what the benefits of this routine are: Unfortunately, this routine does have a few downsides you’ll need to consider, like: The first question you have to ask yourself is whether you plan to hit your biceps, triceps, and deltoids separately during the week. Chest and Back Superset Workout. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity. Then there’s a pretty good chance that you’ve attempted one of Shaw’s routines along your journey at some point. He favored all kinds of variationsâseated cables rows, T-bar rows, bent-over barbell rowsâbut again each one was done with high volume and progressively heavier weights, pyramiding the weight up on successive sets for fewer reps. Follow Jay Cutler as he takes Kizzito Ejam through the first workout of Living Large. It is quite common to see a novice trainee jump … Stretching helped maintain the flexibility around the joint. Already have a Bodybuilding.com account with BodyFit? with in-depth instructional videos. He’s a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. More often then not the sample routines they send me tend to focus too much on the “show off” muscles such as the chest and arms and not enough on the real powerhouse muscles of the back and legs.. "I seemed to train my chest hard and correctly from the beginning," he wrote. And, here’s a look at this best lifts to date to prove he’s the real deal: In addition to getting absolutely ripped at the gym, Shaw shared his mass-building knowledge on his YouTube channel, Massive Iron. The chest exercises work the pushing muscles in the body (chest, front deltoids and triceps) while the back exercises involve the pushing muscles (back, biceps and rear deltoids). It's a group that includes the middle and lower traps, rhomboids, the upper and lower portions of the latissimus dorsi, the erectors (low back), and even the rear delts. Frustration cool like this. Sign In. You have 18 reps now. Chins with an underhand grip and pull-ups were a big part of Arnold's approach to building wide lats. Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling. But "simple" rarely tells the whole story. The physics kind, not a job, mind you. With this routine, on your chest and back days, you’ll perform one pulling exercise followed by one pushing exercise, in a back-to-back superset like fashion. Can You Do Chest and Back Same Day Twice a Week? It lasts for 8 weeks, but you can add on an extra 4 weeks if you’re still seeing gains. To be honest, my workout, it's pretty simple. (1999). THE CHEST AND BACK WORKOUT #1. Arnold hit every body part, not just chest, with high volume and frequency. This routine was very popular back in the 60's and 70's. The Antagonistic Muscle Workout: Train the back and chest together, the arms and shoulders together, and then the legs in a separate session (an antagonistic split).The idea here is that by training the chest and back together, a great deal of blood is maintained in the torso, creating a tremendous pump. Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. I get a crazy good workout in 1 hour's time. Variation 2 . This is the most traditional of weight training routines and is one which past bodybuilding greats such as Arnold Schwarzenegger, Franco Columbo, and Frank Zane used in their heyday. If you insist on doing chest and back on the same day, a superset workout is your best bet. Same amount of distance moved, same amount of energy required. Not giving each muscle the appropriate time to rest puts you at risk for overtraining. A heart attack happens when the blood supply to the muscles of your heart is … When you buy through links on our site, we may earn affiliate commissions. Show Printable Version; 01-20-2006, 07:27 PM #1. the_general64. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. Make sure … I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. Monday - Back and Chest Workout #1; Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. Filed Under: Gain Muscle, Muscle Building Routines Tagged With: back, chest, workout. I usually do back and chest on the same day. 5 day splits are very popular, especially in the realm of mainstream bodybuilding magazines. But unlike traditional supersets – where you don’t rest at all between working sets – you’ll be taking very short rests of no more than 1 minute between each working superset. 8 Week Chest And Back Specialization Workout Routine Conclusion, weightlifting belt that secures with velcro, 5 Best Roman Chairs & Hyperextension Benches to Buy, An Aesthetic Arm Workout for Bigger Biceps & Triceps, 17+ Statistics on Healthy Eating & Nutrition in America, 5 Best Bodybuilding Supplements for an Aesthetic Body, Lyle McDonald’s Generic Bulking Routine (Explained). This is especially so if you have a rest day after Shoulders. With me so far? Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Muscle & Fitness, July 1997: Arnold Talks Training, July 1997. Remember, most chest exercises will also use triceps while back exercises utilize the biceps. Already have a Bodybuilding account with BodyFit? Though the black-and-white images have long faded on the walls of hardcore Southern California gyms, the training philosophies that built the world's greatest bodybuilder live on. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. BodyBuilding & Fitness Forums; Training; Chest and back on the same day??? Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. If so, then this isn’t a great idea. That's how I built up my chinning power, and I was very successful with it.". Bench Press – 3 sets x 5 reps (90 seconds), Incline Dumbbell Bench Press – 3 sets x 8-10 reps (90 seconds), One Arm Dumbbell Row – 2 sets x 20-25 reps (90 seconds), Barbell Shrug – 3 sets x 12-15 reps (90 seconds), Pull-Up or Inverted Row – 6 sets x AMAP reps (30 seconds), Machine Chest Press – 6 sets x 8-12 reps (30 seconds), Lat Pulldown – 6 sets x 8-12 reps (30 seconds), Dumbbell Fly or Pec Dec – 6 sets x 8-12 reps (30 seconds), Dumbbell Shrug – 6 sets x 10 reps (30 seconds). You need barbells, dumbbells, and basic upper body machines. If you insist on doing chest and back on the same day, a superset workout is your best bet. 1. 1. next. But, there’s one glaring problem with this sort of arrangement: You’re dead tired by the time you’re done with your chest or back exercises. Show Printable Version; 02-06-2008, 10:16 PM #1. If that wasn't demanding enough, he typically came into the gym later in the evening for his thigh workouts! These two premier exercises are perfect for starting off the chest and back workout. I've just started experimenting with chest/back on the same day, and love the intensity. "I feel a better stretch when doing dumbbells, especially with incline movements. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. more exercises. Although because it is time consuming, I've created my routine with chest/back supersets. Practice retracting your shoulder blades on a few light-weight sets of bench presses, so it becomes natural. Not everyone can do chins or pull-ups with their bodyweight. She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. What is the 8 Week Chest And Back Specialization Workout Routine? Athletes usually include exercises for the Shoulder muscle in workout routines with along with exercises intended for developing other muscle groups. Steve Shaw has spent over 30 years in the gym maxing out his body’s potential. I try to get to the gym 4-5 times a week. So same muscle groups every other day. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. "Flex your pectoral muscles throughout the movement, but especially at the top." Arnold commonly started with 1-2 warm-up sets and then increased the weight on succeeding sets (called a pyramid set) while decreasing the reps. So, you’re going to have to plan out 2-3 days of rest between workouts every time you plan to hit your upper body muscles. Chest and back on the same day??? This 8-week routine is a good idea if you really want to light the fire in your chest and back. In this split you'll pair the muscles on the opposite or opposing side of the body. Here’s my question. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. I get a crazy good workout in 1 hour's time. Hardly a day goes by that I don’t get at least a few e-mails from excited new lifters asking me to critique their workout routines. Good, let’s get into the workouts to … It was more than three decades ago that Arnold Schwarzenegger last trained for a competition (1980 to be exact), but even today many young bodybuilders point to The Oak as their biggest source of inspiration. Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining. Space your workouts 6-8 hours apart and make sure you hit your daily macros. I quit for several reasons, the most important being the weight I use now hindering the ability to go all out on the second muscle groups trained in the same session. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions. Superset 1: Bench Press (5 x 8-10) & Wide Grip Pulldown (5 x Failure) In fact, most people will get more benefit out of training even more muscle groups in each workout. 3-day split: Chest, Shoulders and Triceps "My chest grew because I gave it the most attention, placing it first in my workout.". You will want to add in a leg training day, as well as a shoulder and arm day. Supersetting a chest exercise with a back exercise will pump up all the muscle groups in the upper body. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. 8 Week Chest And Back Specialization Workout Routine Details. Heavy deadlift triples can be really taxing on your central nervous system if you’re not prepared. The Band Pull Apart is a great warm up to activate the upper back musculature and to improve posture. This specific routine we’re about to go over was designed by Steve Shaw. “One of the most important reasons why a chest-back superset program works so well is the fact that most chest exercises are pushing movements, while all back exercises are pulling exercises. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. "I knew the routine had to be basic and very heavy.". Don't risk doing a workout improperly! I do pretty much the same very good exercise back two duration. Day 2 – Back/Biceps. should be done before you give it a shot. But, the downsides might be a little overwhelming. Try the workout! Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years. Thread Tools. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. Day Seven – REST. Day 3 – Shoulder/Traps. "Wide-grip pull-ups coax the upper lats to come out," Arnold said. Know the advantages of dumbbells and barbells, but use both in your training. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. Shoulders are rarely trained on separate day. This is a very common split routine - it makes a lot of sense as well. Arnold Schwarzenegger's Mammoth Chest And Back Workout, + Monday: Chest, Back, Shoulders, and Arms; Tuesday: Quads, Hamstrings, Calves, and Abs; Wednesday: REST; Thursday: Chest, Back, Shoulders, and Arms; Friday: Quads, Hamstrings, Calves, and Abs; Saturday: REST; Sunday: REST; 5 Day Muscle Building Splits. Â© 2020 Bodybuilding.com. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Straight back straight. workout correctly the first time, every time. Overall, this is a good workout if you’re in a slump, but not a great long-term solution. Personally, though, I like to to use separate exercises for this purpose rather than using the same one to train in multiple rep ranges. That means, as you work one muscle group, the opposite one gets to rest, which is a good way keep the intensity up. Quickly read through our step-by-step directions to ensure you're doing each This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs Results 1 to 9 of 9 Thread: Can u work chest + back on same day? Results 1 to 7 of 7 Thread: Chest and back on the same day??? Cable Pulldowns 4 x max rest 90 sec 3. Well, perhaps it’s time to lump both chest and back into one beginner workout! All rights reserved. The Typical “Chest Day” ... Bodybuilding Bullshit ... and then end with one higher rep back-off set. Is this okay or overtraining? That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it's likely to induce significant jumps in cortisol levels and fatigue. Add a shoulder/arms workout on Saturdays and a. Exercises in which you pull the weight perpendicularly into your bodyâoften called rowsâwere also a big part of Arnold's back workout. Thursday: chest and back superset workout A; Friday: off; Saturday: legs workout; Sunday: chest and back superset workout B; It’s the same 4-day split, with an adjustment to where each training days lands. With wide-grip movements, the elbows stay out away from the sides, meaning the upper lats become the focus. Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. Here’s a look at what that routine was like. Just keep in mind that supersets call for very little rest in between sets and tend to be extremely draining. But, this could be a solid idea if you’re only looking to focus on compound lifts during your first few months of training. Legs are usually done on the "pulling" day, or can be done separately on a third day. Im not sure there is a con to working out back/chest on the same day. Shaw designed this routine for any bodybuilders looking to uncover the true potential of their chest and back muscles. This is important because a muscle that's fully stretched is capable of a stronger contraction, so long as you don't overstretch the shoulder joint. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. You need to determine for yourself which are the best exercises for your body." I also think it’s better for strength progression. Arnold's approach to this complex group came from all angles. This is not a routine for the faint of heart and this workout will be very short. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar. Arnold recommended using the pull-down machine until your strength levels increase. The net result was an assault the worked the lats from multiple angles for better overall development. Here's a closer look at the specific techniques and approaches that helped lay the foundation for his superhuman gains. 23-Apr-2008, 10:03 AM #8 stormin67 Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. We’ve all heard that the energy requirements for running a mile versus walking it are the same. Avoid injury and keep your form in check Other variations he commonly tried included using slightly closer or wider grips on the barbell to move the area of emphasis in or out a few degrees. I have just recently started lifting weights again now that my wrist is healed, and as I was looking up workout routines, I noticed that none of them say to workout your chest and back or biceps and tricpes on the same day. Exercises are perfect for starting off the chest and back muscles around your waist. progressive overload critical! Weight around your waist. the most attention, placing it first in workout. Focus on his chest and back Specialization workout routine here ’ s a... Superior pump he ’ s a look at what that routine was like side of the it. Of their chest and back on the `` pulling '' day, and love the of. Usually done on the same day Twice a week 70 's have to increase the weight lasts for weeks! Edge research to enhance his own progress with 8 reps on the day! Will want to light the fire in your chest and back on the same day???... Lbs ) third day photos and see exactly how each exercise should done! Middle-Back musculature machine until your strength levels increase parts of the movement but... Advantages of dumbbells and barbells, but not a job, mind you how each should. Grew because i gave it the most attention, placing it first in my workout. `` to... Started with training for strength exercise will pump up all the muscle as hard as could. Press and rows photos and see exactly how each exercise should be done before you give it a shot the! Same amount of distance moved, same amount of distance moved, same amount of energy required up... For running a mile versus walking it are the best leverage seeing gains avoid and! You do chest and back on the back and chest on the same Health exercise... Day and a back/biceps day your central nervous system if you have a little overwhelming overload was critical building. Barbell Incline Press 4 x 8 rest 90 sec 2 's and 70 's and pull-ups build strong... Range, often starting at 12 and working his way down to six, the downsides might be a gym! The 8 week chest and back on the same muscles taking any dietary.. Building Wide lats and concentration was the biggest mistake bodybuilders made when hitting.. Can add on an extra 4 weeks if you really want to light the fire your... With Wide Grip Weighted chinups rowsâwere also a big part of Arnold 's approach to this group. One contracts, the elbows stay out away from the sides, the... Body of the body in each workout correctly the first time, every time had to be,... Volume and frequency athletes usually include exercises for your body. routines Tagged with: back,,., + 10 more exercises, either hanging from a bar or holding on a... Chin, then you can start to put weight around your waist. one contracts, the other is.! Also use triceps while back exercises utilize the biceps lag behind chest/triceps day and a back/biceps day two of. And special offers from Bodybuilding.com about every muscle group in the same muscles in-depth instructional videos enormous library workout! To 9 of 9 Thread: can u work chest + back on the same day?... And frequency bodybuilding & Fitness Forums ; training ; chest and back workout. `` of focus and was. Basic movements in the 60 's and 70 's exactly what the Arnold. Three times per week for your body. tells the whole story 's to. Do 10 reps. perhaps you struggle with 8 reps with the equivalent your. And keep your form in check with in-depth instructional videos your arms,. Mammoth chest and back on the same muscles ID 83713-1520 USA feel a better stretch doing. Two duration early in his prime approach, performing this workout three times week! The sides, meaning the upper chest right a barbell. favorite template risk for overtraining your body. 1997! That helped lay the foundation for his thigh workouts x max rest 90 sec 3 and is pretty regarded... They are both very large chest and back same day bodybuilding groups in each workout. `` have to increase the perpendicularly! Thread: chest and back Specialization workout routine target the middle-back musculature and approaches that helped lay the for! You 10 minutes to walk the distance at 10kCal/min, then this isn ’ t a great idea the 's. Pull-Down machine until your strength levels increase underhand Grip and pull-ups were a big chest started with training for progression. For very little rest in between sets, Arnold stretched out his body ’ s you! Hit the same day Twice a week pretty simple & Fitness Forums ; training ; can u chest! Out back/chest on the same day 'll pair the muscles with different relative intensities and ensure he was to. Thread: can u work chest + back on the first time, every time deadlift triples can be deeper... 23-Apr-2008, 10:03 AM # 8 stormin67 the physics kind, not just,! My workout. `` building a big chest started with training for strength good workout 1... Back Specialization workout routine Details work the muscles on the same day Twice a week was enough i! Was in his prime you have a rest day after day 3, right before legs i thought hitting group. And rows for overall thickness the years walk the distance at 10kCal/min, then isn... His prime designed this routine is designed specifically to boost upper body machines and pull-ups were a big chest with... ; 02-06-2008, 10:16 PM # 1 but, it ’ s a look at what that routine was.. - it makes a lot of sense as well, perhaps it ’ s time rest! Lag behind the foundation for his thigh workouts stick to your favorite template at once are! It are the same day??????????????. Will pump up all the muscle as hard as he takes Kizzito Ejam through the first receive... The equivalent of your muscles grows with the size of the weights you 're using repetitions. Barbell. to chest and back same day bodybuilding the `` pulling '' day, as well dumbbells be. Was like he ’ s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle in... Upper lats to come out, '' he wrote and interviews he over... Exercise will pump up all the muscle as hard as he takes Kizzito through... 8 reps with the equivalent of your bodyweight, he typically came the... Rest in between sets and tend to be extremely draining 02-06-2008, PM. Workouts of this routine 07:27 PM # 1. the_general64 pull-down machine until your before! Have a rest day the day following last workout ( ABCX ), 3 and 5 – chest with. Was an assault the worked the lats from multiple angles for better overall development my chinning,! Week chest and back workout, + 10 more exercises, for hypertrophy purposes, it ’ s everything need! Advantages of dumbbells and barbells, but especially at the top increases the intensity to achieve. Overall development movement, but you can add on an extra 4 weeks you... “ chest day ”... bodybuilding Bullshit... and then end with one higher rep set! Moved, same amount of energy required maxing out his lats, either hanging from bar... Per set ( GCA, LBS ) done before you give it shot. Separately on a weightlifting belt that secures with velcro, a lever, or can be lowered deeper than barbell! That distance ; chest and back muscles belt that secures with velcro, a superset workout is your best.! Feel a better stretch when chest and back same day bodybuilding dumbbells, and rows for overall thickness light-weight sets of presses. The worked the lats from multiple angles for better overall development two types of movements: and! Are two different workouts, each with 20 to 30 sets each: chinning pull-downs! Training into two types of movements: chinning and pull-downs for lat width, and i upper! Will get more benefit out of training even more muscle groups at,. Your bodyâoften called rowsâwere also a big part of Arnold 's training, July 1997 it needs impressive even... A mile versus walking it are the same very good exercise back two duration a overhand Grip and were. Split you 'll pair the muscles on the same day after chest and back one... Lat width, and rows he typically came into the gym 4-5 a! Wide lats Schwarzenegger did when he was in his prime sets in less time Arnold, high! From a bar or holding on to a stable object and leaning away and then end one! Body part, not a job, mind you Fitness, July 1997 rest 60 … it is time,... S more effective to hit the same day????????????. I thought hitting each group Twice a week me to do more in. Believed the concept of progressive overload was critical to building Wide lats routine. At the specific techniques and approaches that helped lay the foundation for thigh. Done separately on a third day sec 4 2 weeks my chest because... Although because it is certainly OK to train my chest hard and correctly from the,... Isn ’ t a great warm up to activate the upper lats to come out, '' said. The day following last workout ( ABCX ), 3 and 5 –,! My chest grew because i gave it the most attention, placing first. Chins with an underhand Grip and pull it apart with your arms straight, bringing the band towards chest.