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Arnold Schwarzenegger Chest Workout: A Complete Workout Routine

Building a big chest is as satisfying as building strong arms and defined abs.

However, it takes a lof of time and hard work to achieve a big and defined chest.

The chest master Arnold Schwarzenegger has it all: mass, definition and balance.

His chest workouts were never too complicated, he always focused on the fundamentals.

Here's a routine inspired by Arnold Schwarzenegger's chest workout:

Muscles of the chest

The chest is composed of two muscles: the pectoralis minor and the pectoralis major, often called lower chest and upper chest.

In order to build a big chest you must train them both with different exercises, otherwise you may encounter muscle imbalance on the long run.

Adjust your chest workout accordingly

We are all different, not everybody will respond to the bench press.

It's important to listen to your body and understand what works best for you.

The Arnold Schwarzenegger's chest workout must be an example for you, then you can change it according to your body.

Chest rep ranges and rest periods

This workout is composed of compound movements in order to build a strong and balanced chest.

It's important to use various rep ranges and exercises if you want to good results.

We will be aiming for 6-15 rep ranges and have 90 seconds - 3 minutes rest time between each set.

How to warm up your chest

You can warm your chest up with dynamic stretches then 2 sets of your first exercise with light weight.

Leave your ego outside the gym

During this workout aim for a weight you can lift properly for the desired of mount reps.

Even when you lift heavy weights, you must control it from the beginning to the end of the movement.

  • Bench Press 4 sets

    • 3 x Moderate Weight 8-12 reps

    • 1 x Heavy Weight 6-8 reps

  • Incline Bench Press 4 sets

    • 2 x Moderate Weight 8-12 reps

    • 2 x Heavy Weight 6-8 reps

  • Chest Dips 4 sets

    • 1 x Weighted 6-10 reps

    • 3 x Body Weight 8-12 reps

  • Dumbbell Flyes 4 sets

    • 3 x Moderate Weight 8-12 reps

    • 1 x Lighter Weight 12-15 reps

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