Schwarzenegger All-Out Chest and Back

[justin8684]

Warm-Up Set
Flat Barbell Presses: 1 x 30-45

Superset 1 (Pyramid Sets)
Flat Barbell Presses: 5 x 20-6
Wide-Grip Behind-the-Neck Chins: 5 x 15-8

Superset 2
Incline Barbell Presses: 5 x 10-15
T-Bar Rows: 5 x 10-15

Superset 3
Flat Dumbbell Flyes: 5 x 10-15
Wide-Grip Barbell Rows (Standing on block): 5 x 10-15

Superset 4
Dips: 5 x 12
Close-Grip Chins: 5 x 12

Stiff-Arm Pullovers: 5 x 15-20

*Finish with isotensions


Also, to be done with no rest between sets or exercises just as Arnie!!!

[dunkalicious]

what are isotensions?

something like static contractions?

[justin8684]

Just flexing and muscle contractions basically.

I've done the 6 day split in his book but split it up with chest/back on Day 1, quads/hams on Day 2, and shoulders/arms on Day 3 while alternating abs and calves in each workout. I found this workout awhile ago but today was the first day I tried it, definitely takes its toll on you when your room is over 80 degrees. I threw up twice.

[Psylence]

With these kind of workouts hope your on AAS otherwise likely to be overtraining = Less gains

[dunkalicious]

With these kind of workouts hope your on AAS otherwise likely to be overtraining = Less gains

yes, this workout seems like overtraining. and threwing most certanly isn't good thing, it means you have to eat again

[justin8684]

I've been training under Schwarzenegger's high volume and high frequency ideology for years and haven't had any issues with overtraining or fatigue. Eat & you don't have anything to worry about.