Arnold's chest and back workout paired these antagonistic muscle groups with high volume and frequency, training them three times weekly. This approach helped build his iconic physique.

Chest Training Principles:

• Prioritized chest by training it first when energy levels were highest
• Built foundational strength through powerlifting (500lb max bench, 405lb for 8 reps)
• Focused on progressive overload with heavy weights
• Performed up to 26 working sets in off-season
• Used both barbells and dumbbells for optimal development
• Started with 1-2 warm-up sets, then pyramided up in weight while decreasing reps
• Maintained strict form with full muscle contraction, especially at peak
• Varied grip width to target different areas of the chest

Back Training Principles:

• Divided training into two focuses: width (pull-ups/pull-downs) and thickness (rows)
• Emphasized wide-grip movements for upper lat development
• Used close-grip exercises to target lower lats
• Implemented the "50 total reps" technique for chin-ups
• Added weight once bodyweight exercises became too easy
• Incorporated multiple row variations (seated cable, T-bar, barbell)
• Stretched lats between sets for flexibility
• Contracted muscles between sets for enhanced pump

Key Training Tips:

• Train chest and back together as antagonist muscle groups
• Allow 48 hours between training sessions for recovery
• Listen to your body to prevent overtraining
• Focus on form and muscle contraction over weight
• Include both basic and variation exercises
• Maintain high intensity with proper progression

This comprehensive approach helped Arnold develop his legendary physique, though beginners should adjust volume and frequency to their experience level.

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