Need to mix it up a bit? Try this chest and back workout inspired by one of Arnold’s very own workouts. The workout trains the opposing chest and back with 4 separate super-sets. But these aren’t just regular super-sets, we take it to the next level. Each chest exercise is paired with a back exercise. The chest exercise is performed followed by the back exercise, continue to alternate the two with no/minimal rest in between until five sets of each are performed. Once five sets have been performed, a 1-2 minute break is allowed. After the break, proceed to the next chest exercise and the next back exercise and repeat the same alternating pattern with minimal rest for 5 sets. Below is a list of the exercises and number of reps/sets to aim for.
Barbell Bench Press – 5 sets/20 – 6+ reps
Wide Grip Pull Ups – 5 sets/ 15 – 6+ reps
Incline Bench Press – 5 sets/ 10 – 15 reps
Lawnmowers (One are Rows) – 5 sets/ 10 – 15 reps
Flies – 5 sets/10 – 5 reps
Bent Over Barbell Rows – 5 sets/10 – 15 reps
Dips – 3 sets/ 20 – 6+ reps
Close Grip Chins – 3 sets/ reps to failure
