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It's a well-known fact that Arnold Schwarzenegger was passionate about achieving an intense muscle pump, and his preferred method was to perform supersets.
By performing exercises back-to-back with minimal rest, targeting opposing muscle groups like chest and back or biceps and triceps, Arnold maximized muscle growth and the intense "pump" feeling.Â
Credit: Jack O'Quinn, CC BY-SA 2.0 via Wikimedia Commons
Arnold Schwarzenegger had a unique way of training his chest and back together by doing supersets.
This not only allowed for more intense workouts but also offered several benefits, such as improved conditioning and the ability to train more quickly by moving from one exercise to another with minimal rest.
What is a Superset?
Superset
A superset is a training technique that involves performing two exercises back-to-back with no rest in between. Supersets are commonly used to increase intensity, save time, and target different muscle groups.
Arnold's Advanced Chest Workout
Incorporating exercises like barbell presses, chest flyes, and dumbbell pullovers—which Arnold executed with exceptional depth and intensity—into this workout regimen can lead to significant muscle gains and an incredible pump.
While Arnold's rigorous training schedule often included chest and back workouts up to three times a week, integrating this routine at least once weekly can produce notable results.
Arnold's Chest and Back Superset
| Superset | Exercises | Reps |
|---|---|---|
| 1 | Bench Press | 10 |
| Wide Grip Lat Pull Down (Cable/ Plate Loaded) | To Failure | |
| 2 | Dumbbell Flyes | 10 |
| Seated Cable Row | 8 | |
| 3 | Incline Barbell Bench Press | 10 |
| T Bar Row | 8 | |
| 4 | Dips | 10 |
| Pull-ups (Supinated Grip) | To Failure |