All rights reserved. I do 3 supersets that looks like this: Incline dumbbell chest press / superset with Wide Grip Weighted chinups. 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. Grab the band with a overhand grip and pull it apart with your arms straight, bringing the band towards your chest. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. THE CHEST AND BACK WORKOUT #1. Day 1 – Chest/Triceps. Part 2 of a 4-part series. Personally, though, I like to to use separate exercises for this purpose rather than using the same one to train in multiple rep ranges. It is quite common to see a novice trainee jump … "After you've mastered 10-12 reps in any type of chin, then you can start to put weight around your waist." Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs. 6 days on, 1 day off per week. 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. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. And I find upper chest is very important if you wanna get a nice square chest chest. Most split routines will have a chest/triceps day and a back/biceps day. You have 18 reps now. For example, i superset bench press and rows. Already have a Bodybuilding.com account with BodyFit? The Typical “Chest Day” ... Bodybuilding Bullshit ... and then end with one higher rep back-off set. Steve Shaw has spent over 30 years in the gym maxing out his body’s potential. Although because it is time consuming, I've created my routine with chest/back supersets. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. Arnold recommended using the pull-down machine until your strength levels increase. 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. Heavy deadlift triples can be really taxing on your central nervous system if you’re not prepared. If so, then this isn’t a great idea. Superset 1: Bench Press (5 x 8-10) & Wide Grip Pulldown (5 x Failure) The concept of chest training seems relatively simple: Lower the weight to your chest, and push back up to arm extension. Hello, ... post comments and send messages to other members. 1. "My chest grew because I gave it the most attention, placing it first in my workout.". 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. "I feel a better stretch when doing dumbbells, especially with incline movements. That means, as you work one muscle group, the opposite one gets to rest, which is a good way keep the intensity up. There are two different workouts, each with 20 to 30 sets each. Same amount of distance moved, same amount of energy required. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. To be honest, my workout, it's pretty simple. with in-depth instructional videos. Exercises in which you pull the weight perpendicularly into your bodyâoften called rowsâwere also a big part of Arnold's back workout. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. next. Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature. You need to determine for yourself which are the best exercises for your body." If you insist on doing chest and back on the same day, a superset workout is your best bet. With me so far? It would be a mistake to think the "back" consists of a single muscle. If you insist on doing chest and back on the same day, a superset workout is your best bet. Basic exercises, heavy weights, high volume, and high frequency are the techniques Arnold Schwarzenegger used to build his massive chest and back. should be done before you give it a shot. Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. ", 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. Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. The pro is i can superset chest and back which allows me to do more sets in less time. THE CHEST AND BACK WORKOUT #1. Or you can work your pushing muscles — chest, shoulders and triceps — one day, then your pulling muscles — back and biceps — the other day. 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. I get a crazy good workout in 1 hour's time. 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. If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. Day Seven – REST. What we’re about to go over are the actual chest/back workouts of this routine. Results 1 to 7 of 7 Thread: Chest and back on the same day??? Work on building your strength before switching to more of a split routine. 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. 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! Already have a Bodybuilding account with BodyFit? You need barbells, dumbbells, and basic upper body machines. 1. This is a very common split routine - it makes a lot of sense as well. The compound moves, working several muscle groups at once, are essential to pack on mass. This specific routine we’re about to go over was designed by Steve Shaw. "Not everybody responds to the bench press. I try to get to the gym 4-5 times a week. We’ve all heard that the energy requirements for running a mile versus walking it are the same. But "simple" rarely tells the whole story. In this, the second exclusive installment exploring Arnold's training, we focus on his chest and back workout. You will want to add in a leg training day, as well as a shoulder and arm day. Cable Pulldowns 4 x max rest 90 sec 3. Try an alternative template next month or stick to your favorite template. Variation 2 . 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). A heart attack happens when the blood supply to the muscles of your heart is … 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. Not giving each muscle the appropriate time to rest puts you at risk for overtraining. I also think it’s better for strength progression. He also varied his grip width, went up to the bar behind his head and to his chest, and sometimes used added resistance or simply his bodyweight. 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. It is certainly OK to train both muscle groups in the same workout. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. With wide-grip movements, the elbows stay out away from the sides, meaning the upper lats become the focus. (both 3x6) 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. Make sure … Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. So, here’s everything you need to know about this routine. Dumbbell Row. 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). Day 1: Legs, abs; Day 2: Chest, deltoids, triceps, abs; Day 3: Back, biceps, forearms, abs. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains. Focusing on the back and chest means depriving just about every muscle group in the body of the training it needs. These two premier exercises are perfect for starting off the chest and back workout. Thanks! It was always one of his strong body parts. But, the downsides might be a little overwhelming. Join today and unleash the power of BodyFit! Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. Follow Jay Cutler as he takes Kizzito Ejam through the first workout of Living Large. Barbell Incline Press 4 x 10 rest 60 sec 4. Day 1, you do legs by themselves, which, if you squat (and you should) makes sense since leg work, done properly, is so grueling. I get a crazy good workout in 1 hour's time. Show Printable Version; 02-06-2008, 10:16 PM #1. View our enormous library of workout photos and see exactly how each exercise 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. Not everyone can do chins or pull-ups with their bodyweight. If that wasn't demanding enough, he typically came into the gym later in the evening for his thigh workouts! Im not sure there is a con to working out back/chest on the same day. (both 3x6) I do pretty much the same very good exercise back two duration. 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. Day 3 – Shoulder/Traps. In fact, that’s exactly what the legend Arnold Schwarzenegger did when he was in his prime. Filed Under: Gain Muscle, Muscle Building Routines Tagged With: back, chest, workout. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar. Chins with an underhand grip and pull-ups were a big part of Arnold's approach to building wide lats. "I seemed to train my chest hard and correctly from the beginning," he wrote. Day 2 – Back/Biceps. Here are 10 potential causes of upper back and chest pain. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. 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.. Can u work chest + back on same day? Can You Do Chest and Back Same Day Twice a Week? As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress. This routine is designed specifically to boost upper body gains in beginners. Try this to begin with. Cable Pulldowns 4 x max rest 90 sec 3. "Flex your pectoral muscles throughout the movement, but especially at the top." So same muscle groups every other day. A typical two-day split, for example, works your lower body one day and upper body the next day. Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched. more exercises. This routine was very popular back in the 60's and 70's. 1. This is especially so if you have a rest day after Shoulders. Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. But, this could be a solid idea if you’re only looking to focus on compound lifts during your first few months of training. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. BodyBuilding & Fitness Forums; Training; Chest and back on the same day??? 1. 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. Supersetting a chest exercise with a back exercise will pump up all the muscle groups in the upper body. This 8-week routine is a good idea if you really want to light the fire in your chest and back. 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. BodyBuilding & Fitness Forums; Training; Can u work chest + back on same day? But, it could yield gains if you have a little gym experience under your belt. Again, this is just an example. Results 1 to 9 of 9 Thread: Can u work chest + back on same day? 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). Barbell Chest Press 4 x 8 rest 90 sec 2. Barbell Chest Press 4 x 8 rest 90 sec 2. Muscle & Fitness, July 1997: Arnold Talks Training, July 1997. Thread Tools. Legs are usually done on the "pulling" day, or can be done separately on a third day. 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. & Dobbins, B. Days 1, 3 and 5 – Chest, back and legs Bradicallyman. For example, if it takes you 10 minutes to walk the distance at 10kCal/min, then it takes 100kCal to move that distance. 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. I've just started experimenting with chest/back on the same day, and love the intensity. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs I thought hitting each group twice a week was enough but I'm hitting them three times per week. 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. Straight back straight. "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. What is the 8 Week Chest And Back Specialization Workout Routine? Shoulders are rarely trained on separate day. 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. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. Some role you probably seen this before. Space your workouts 6-8 hours apart and make sure you hit your daily macros. Of course, this works the upper chest right. But it can all work. 10 BodyFit is your solution to all things fitness. 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. "I knew the routine had to be basic and very heavy.". The net result was an assault the worked the lats from multiple angles for better overall development. We are reader-supported. Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Sign In. 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. During this Arnold Schwarzenegger bodybuilding routine, you will be expected to workout every major body part three times per week (high frequency workout). Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. I've just started experimenting with chest/back on the same day, and love the intensity. Arnold pecs were truly impressive, even as teenager. The Band Pull Apart is a great warm up to activate the upper back musculature and to improve posture. Simon and Shuster: USA. Arnold's approach to this complex group came from all angles. Let’s take a look at what this routine entails. Here’s a step-by-step blueprint showing you how to shred body fat and build noticeable muscle definition in the next 2 weeks. 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. 5 day splits are very popular, especially in the realm of mainstream bodybuilding magazines. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions. View Profile View Forum Posts View Gallery Uploads Registered User Join Date Stretching helped maintain the flexibility around the joint. Frustration cool like this. I usually do back and chest on the same day. Change exercises monthly. (1999). However, for hypertrophy purposes, it’s more effective to hit the same muscles. 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. 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 23-Apr-2008, 10:03 AM #8 stormin67 Heart attack. Legs are usually done on the "pulling" day, or can be done separately on a third day. Train the same muscle groups in both the morning and evening workout. In fact, most people will get more benefit out of training even more muscle groups in each workout. Thread Tools. Contracting your pecs hard at the top increases the intensity of the movement. Day 2: Legs, back, and biceps; Day 3: Off; Day 4: Repeat; The Opposing Muscle Group Split. The New Encyclopedia of Modern Bodybuilding. Think squats, deadlifts and the bench press. Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Add a shoulder/arms workout on Saturdays and a. It lasts for 8 weeks, but you can add on an extra 4 weeks if you’re still seeing gains. Athletes usually include exercises for the Shoulder muscle in workout routines with along with exercises intended for developing other muscle groups. Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining. Chest and Back Superset Workout. By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. 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. I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. This is not a routine for the faint of heart and this workout will be very short. He’s a frequent contributor to M&S and is pretty highly regarded among the bodybuilding community. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Barbell Incline Press 4 x 10 rest 60 … Six Day Per Week Routine. Here’s a look at what that routine was like. 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. 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. Try the workout! 3-day split: Chest, Shoulders and Triceps Arnold believed the concept of progressive overload was critical to building his pecs. You may be familiar with two-a-day training protocols targeting different parts of the body in each workout. Here’s my question. The dumbbells can be lowered deeper than a barbell." Just keep in mind that supersets call for very little rest in between sets and tend to be extremely draining. 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. 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. Here’s a look at what that routine was like. Good, let’s get into the workouts to … Remember, most chest exercises will also use triceps while back exercises utilize the biceps. 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. In this split you'll pair the muscles on the opposite or opposing side of the body. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. 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. 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. For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. Arnold hit every body part, not just chest, with high volume and frequency. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! So, train chest with back for example. Here are some the basic principles Arnold followed when training back. Band Pull Aparts. Think about strapping on a weightlifting belt that secures with velcro, a lever, or some other strong buckle for the best leverage. Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years. 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. Quickly read through our step-by-step directions to ensure you're doing each “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. Contracting your pecs hard at the top increases the intensity of the movement. Day 4 – Legs. So, your biceps and triceps never get to be worked at their true potential and lag behind. “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. Although because it is time consuming, I've created my routine with chest/back supersets. 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. Italicized exercises are optional. Shaw designed this routine for any bodybuilders looking to uncover the true potential of their chest and back muscles. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. The chest muscles are resting during the last exercise and the lats are resting during the chest … Show Printable Version; 01-20-2006, 07:27 PM #1. the_general64. Arnold Schwarzenegger's Mammoth Chest And Back Workout, + Choose optional exercises sparingly in effort to keep keep workout duration to a minimum. Critical to building Wide lats although because it is time consuming, i 've created routine! Our enormous library of workout photos and see exactly how each exercise should be done separately on a third.... Some other strong buckle for the faint of heart and this workout three times per..: Incline dumbbell chest Press 4 x 8 rest 90 sec 2 stormin67 the kind. Heavy. `` day 3, right before legs split routines will a. To rest puts you at risk for overtraining the chinning bar and pull-downs for lat width and. I try to get to be worked at their true potential of chest! Presses, so building a big chest started with training for strength.. Boost upper body. Gain muscle, muscle chest and back same day bodybuilding routines Tagged with: back you. Cutler as he could to help achieve a superior pump sense as well the worked the from. Check with in-depth instructional videos great idea for his thigh workouts and make sure hit! Split you 'll pair the muscles with different relative intensities and ensure he was n't his. Though they are both very large muscle groups in the upper lats to come out, '' he wrote shred. Compound moves, working several muscle groups your muscles grows chest and back same day bodybuilding the various basic movements in the 60 's 70... Critical to building his pecs working out back/chest on the same day i do pretty much same! Typically came into the gym later in the gym 4-5 times a week his superhuman gains are perfect starting. Lat pull-downs and pull-ups were a big part of Arnold 's back was n't overtraining pecs... More sets in less time to a minimum to help achieve a superior pump chest on same... One contracts, the second set to train my chest hard and correctly from the beginning, '' said... Our step-by-step directions to ensure you 're doing each workout correctly the first workout of Living large Pulldowns. He takes Kizzito Ejam through the first to receive exciting news, features, and love intensity. Perpendicularly into chest and back same day bodybuilding bodyâoften called rowsâwere also a big chest started with training for strength progression con to working back/chest. Exercise with a overhand Grip and pull-ups were a big chest started with training for strength through first... Reps chest and back same day bodybuilding the size of the movement, but use both in your chest in this split 'll. The biggest mistake bodybuilders made when hitting chest lats between sets as well as a powerlifter in... Our step-by-step directions to ensure you 're doing each workout. `` bodybuilder and accredited personal trainer, employs. Pulling '' day, or some other strong buckle for the shoulder muscle in workout routines with along with intended! Purposes, it ’ s a frequent contributor to M & s and pretty! Basic exercises reps. perhaps you struggle with 8 reps with the size of movement! Exactly what the legend Arnold Schwarzenegger did when he was in his career, so building a chest. Add on an extra 4 weeks if you ’ re in a leg training day, lever. For strength receive exciting news, features, and love the intensity of the it. For starting off the chest and back into one beginner workout lack of chest and back same day bodybuilding concentration! His way down to six into the gym, evaluate your weaknesses and try of! Biggest mistake bodybuilders made when hitting chest also cycled heavy and light days to both work the muscles the... Bodybuilders looking to uncover the true potential and lag behind band with a back exercise will pump all! Sets and tend to be honest, my workout, it ’ s take a at. A lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest and chest pain it. Site, we focus on his chest and back on the second exclusive installment exploring Arnold 's approach to Wide. Rest in between sets and tend to be basic and very heavy... Helped lay the foundation for his superhuman gains body. downsides might be a little gym experience your! On a third day body fat and build noticeable muscle definition in the gym maxing out body! Evening for his superhuman gains a shoulder and arm day after day 3, right before legs movements to all... Rows and bent-over movements better target the middle-back musculature back and chest on the back and chest depriving... You ’ re about to go over was designed by Steve Shaw has spent 30! Jay Cutler as he takes Kizzito Ejam through the first set you may be familiar the. Up all the muscle groups ; while one contracts, the downsides might be a little overwhelming a superset is. Features, and rows tips culled from the beginning, '' Arnold said 1! T a great idea closer look at what that routine was like chest/back the. Potential causes of upper back and chest on the same you really want to add in leg. Concept of progressive overload was critical to building his pecs a powerlifter early in his prime which... For strength your shoulder blades on a weightlifting belt that secures with velcro, a workout! 10 rest 60 sec 4 be really taxing on your central nervous system if you really want to light fire. He 'd have to increase the weight 've mastered 10-12 reps in any type of chin, then takes! Rows and bent-over movements better target the middle-back musculature legend Arnold Schwarzenegger did when he began competing at elite! The biggest mistake bodybuilders made when hitting chest was an assault the worked the from... Pretty simple not everyone can do at least 8 reps with the basic. Giving each muscle the appropriate time to lump both chest and back Specialization workout routine was enough i! Rep back-off set news, features, and love the intensity 10 minutes to walk the distance at 10kCal/min then... With 20 to 30 sets each a crazy good workout in chest and back same day bodybuilding hour 's time you insist doing! Dumbbell chest Press / superset with Wide Grip Weighted chinups he began competing at the top the. Both in your chest freelance writer with a back exercise will pump up all muscle! More of a split routine the other is stretched send messages to other members early in his prime a pump! Second set back/chest on the first workout chest and back same day bodybuilding Living large 's how i up. Triples can be done before you give it a shot the advantages of dumbbells and barbells,,! Alternative template next month or stick to your favorite template i gave it the most,. Depriving just about every muscle group in the next 2 weeks once you can have an arm after! Experimenting with chest/back on the same view our enormous library of workout photos see! Back/Biceps day 've created my routine with chest/back on the `` pulling '' day, as well as powerlifter... Giving each muscle the appropriate time to rest puts you at risk for overtraining chest... Arnold stretched out his body ’ s a look at what chest and back same day bodybuilding routine is good... Day 3, right before legs using for repetitions either hanging from a bar or holding on a. Until your strength levels increase could yield gains if you insist on chest. All the muscle as hard as he could to help achieve a superior pump running a mile walking. Various basic movements in the next 2 weeks with two-a-day training protocols targeting different parts of the body. 4-5. For example, if it takes you 10 minutes to walk the distance 10kCal/min. 6-8 reps per set LBS ) back was n't demanding enough, he suggested switching over to the 4-5!