Arnold Schwarzenegger Back Workout Blueprint

Arnold Schwarzenegger Back Workout


Chinups were a big part of your superior back development. What was your secret in terms of form, and how were you able to work up to heavy weighted chins?


The key for me was doing not only wide-grip chins behind the neck (which was the only type of chins most bodybuilders did back in my day) but many other variations as well to train the back muscles from every conceivable angle and target different areas of the back. I regularly did chins to the front, too, as well as narrow-grip chins, either with an underhand grip, an overhand grip or using a V-bar draped over a standard chinning bar. I constantly rotated these variations into my back workout to keep my muscles guessing.

Regardless of the variation, I always went all the way up for each rep. This may sound elementary, but it’s amazing how many guys do only half reps. Wide-grip chins seem to invite half reps more than others, but I found that better development comes from touching your chest to the bar for every rep when going in front of the head and touching the back of your neck when going behind the head. The same holds true for close grip chins—physically touch your chest to the bar every time. Of course, this isn’t easy, but you can build up to doing full-range-of-motion chins for many reps, even weighted reps.

Wide Grip Chinups

Wide grip Pull Ups

4 sets of 15,10,10,10 reps. First set is a warmup set.

Narrow Grip T-Bar Rows

T Bar Rows

5 sets of 10,10,8,8,8 reps.

Dead Lift

arnold schwarzenegger deadlift

3-4 sets of 6-8 reps

Wide Grip Lat Pull down (Behind the neck)

arnold schwarzenegger lat pulldown

5 sets of 10,10,10,8,8 reps

Seated Cable Rows

Seated Cable Rows

4 sets of 8,8,6,6 reps

Barbell Bent Over Rows

Barbell Bent Over Rows

4 Sets of 8,8,10,10 reps


Among all other Arnold Schwarzenegger Back Workout, these 6 are the his most used exercises when it comes to training for his back, these exercises are self-tested also and give 100% result. I urge you to try these workout for next few weeks and see the change.

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