The 58” chest had it all: size, shape and balance. Arnold Schwarzenegger possessed a body that could put Greek Gods to shame. His full muscular pose would split into discernible masses right, left, upper and lower pecs that were crisscrossed by snaking veins. The majestic chest and incredibly vaunted arms propelled him to 7 Mr. Olympia titles from 1970 to 1975 and 1980.

“I’d pose my chest by doing the side chest pose where the rib cage is fully expanded with the sucked in. I do this from waist both sides. Then I squeeze and crimp the pecs as hard as I can from all angles to bring out the height, thickness and shape. This not only gives me better control of these muscles, but it also brings out all the veins and muscular striations, which improves the definition.”

 Arnolds Chest and Back Workout

• Bench presses– 30-45 sets of 5 repetition
• Wide Grip Behind the neck Chin ups– 5 sets of 15 repetitions
• Incline barbell presses– 5 sets of 15 repetitions
• T–Bar rows- 5 sets of 15 repetitions
• Flat bench dumbbell flies– 5 sets of 15 repetitions
• Wide grip barbell rows– 5 sets of 15 repetitions
• Dips– 5 sets of 15 repetitions
• Close grip Chin ups– 5 sets of 20 repetitions
• Stiff–arm pullovers- 5 sets of 20 repetitions
• Iso–tension contractions- cool down

Note: Arnold never took any rests between sets and exercises.

Arnold’s double Split

•  Monday- (Morning) Chest and Back, (Evening) Thighs, calves and abs
• Tuesday- (Morning) Shoulders and arms, (Evening) Calves and abs
• Wednesday- (Morning) Chest and Back, (Evening) Thighs, calves and abs
• Thursday- (Morning) Shoulders and Arms, (Evening) Calves and abs
• Friday- (Morning) Chest and Back, (Evening) Thighs, calves and abs
• Saturday- (Morning) Shoulders, arms (Evening) Calves and abs
• Sunday- Rest