Bodybuilding legend Arnold Schwarzenegger had a record-setting run as Mr. Olympia, winning seven Sandow trophies. One of the pioneers of powerlifting, the Austrian Oak achieved bodybuilding glory after spending hours at the gym regularly. The bodybuilding icon put his body through hours of punishment twice a day, nearly every day of the week. Over the years, Arnie’s workout has been a major point of discussion in the bodybuilding community.

Hence, when Schwarzenegger started his fitness newsletter, the bodybuilding community joined. Eager to get regular advice from the former Mr. Universe, people also showed interest in knowing how Arnie worked out. While many experts have deconstructed Arnie’s approach to training, the fans wanted to hear it from the man himself. So the Austrian Oak granted their wish, albeit with a warning.

Arnold Schwarzenegger had a warning?

The people who have analyzed Schwarzenegger’s workout know that the bodybuilding icon preferred a lot of volume. This made the seven-time Mr. Olympia’s workout sessions long, with increasing intensity as the body fatigued.?“I want to give a serious warning. If you haven?t been training for a really long time, this isn?t a good idea,”?wrote the former champion.

However, the 76-year-old further warned people who decide to take on the challenge.?“If it feels like too much, stop,”?Arnie wrote. He explained that his upcoming app won’t even offer the workout in the beginning.?“We want to make sure they build a foundation before they try something like this,”?added Arnie. However, Schwarzenegger wrote it all down for the adventurous souls wanting to give it a try.

Warming up is essential for any exercise program, and Schwarzenegger was no different. For the first exercise, Arnie started with the deadlift. He instructed people to do?“several warmup sets”?before jumping into the workout. The Deadlift works the posterior chain, acting as a good warmup exercise for his old-school chest and back workout routine.

The Austrian Oak’s brutal chest and back workout

While Schwarzenegger provided the entire workout in a list format, two things were common for every exercise. The routine never exceeds four sets for any given movement, nor does it exceed 15 reps per set. After warming up, Arnie did three working Deadlift sets with descending reps of 10, 8, and 6. He then did three supersets with two exercises each.

Superset #1

2A. Wide-grip weighted chin-ups: 4 sets of 10 reps

Superset with

2B. Incline barbell press: 4 sets of 15, 12, 8, and 6 reps

Superset #2

3A. Flat barbell bench press: 4 sets of 15, 12, 8, and 6 reps

Superset with

3B. Chin-ups: 4 sets of 15 reps

Superset #3

4A. Dumbbell Flys: 4 sets of 10 reps

Superset with

4B. Wide-grip bent-over barbell rows: 4 sets of 12 reps

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Next came the two?“tri-sets”?consisting of three exercises each.

Tri-set #1

5A. Machine pullovers: 4 sets of 15 reps

Followed by

5B. Dips: 4 sets each to failure

Followed by

5C. Cable Flys: 4 sets of 12 to 15 reps

Tri-set #2

6A. Seated cable rows: 4 sets of 10 reps

Followed by

6B. One-arm cable rows: 4 sets of 10 to 12 reps

Followed by

6C. Dumbbell Pullovers 4 sets of 15 reps

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Do you wish to try out this workout? Let us know in the comments.?