Man Superset: Chest and Back Program by Arnold Schwarzenegger

This chest and back training program by Arnold Schwarzenegger is based on the principle of "pairing" – using supersets where two exercises are performed consecutively without rest. Arnold actively applied this method, combining pushing exercises for the chest and pulling exercises for the back. This alternation allows one muscle group to rest while the other works, ensuring constant blood flow and creating an incredible feeling of growth and volume increase.

The program includes nine exercises: four for the chest, four for the back, and a lying dumbbell pullover, which targets the lats and chest muscles. A total of 45 sets are performed. There is no rest between exercises within a superset, while rest between supersets is one minute or slightly more. After the workout, intensive stretching of the worked muscles is mandatory. The workout lasts about 45 minutes.

The first superset begins with a warm-up of 30-45 bench press repetitions with 60 kg, followed by 15 pull-ups. In the next five sets, bench press and pull-ups are alternated with increasing weight using the pyramid principle and decreasing repetitions: 15, 15, 12, 8, and 6. The second superset includes T-bar rows (increasing thickness and expanding the lats) and is also performed as a pyramid: 15, 12, 12, 10, and 10 repetitions.

The third superset consists of lying dumbbell flyes and bent-over barbell rows. In flyes, Arnold lowered his elbows as far as possible so the dumbbells were approximately at bench level, and brought his arms together in an arc, stopping when chest tension began to decrease. In bent-over rows, he stood on a bench for maximum muscle stretch, torso almost parallel to the floor, all movements performed with perfect technique without jerking. Both exercises: sets of 15, 12, 10, 10, and 10 repetitions.

The fourth superset – dips with a dumbbell attached to a belt (over 35 kg) for 15 repetitions in five sets, and close-grip pull-ups using a V-handle for 12 repetitions in five sets.

The final exercise is a dumbbell pullover lying across a bench. Arnold positioned himself so his hips were as low as possible for maximum chest stretch. He performed five sets of 15-20 repetitions through a full range of motion. After the workout, he always stretched and posed for several minutes to supply the muscles with oxygen-rich blood – in his opinion, this made the musculature more pumped and defined.