A solid training program built on basic movements will take you far, but intensity level separates the alpha wolf from the rest of the pack. “Always go all-out in every set,” Arnold says. “Don’t save yourself for the next set. That’s a mistake that a lot of people make.” Your hour in the gym is no time to “take it easy.” Every rep and every set must be done with intensity because each one is propelling you toward your goals.
Here are some of Schwarzenegger’s favorite exercises for building an Olympia-ready physique.
CHEST
“There are three chest exercises that should always be done,” Arnold says. “The bench press, the incline bench press at different angles, and the dumbbell flye.”
Arnold was known for the size, shape, and extreme width of his chest, which he credits to an extreme stretch on the flye. “The flye is the exercise that gave me the full pectoral muscle development,” he says.
BACK
“For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. Any kind of rowing movement will give you that thickness. Those are the exercises I relied on from the beginning of my career to the end.”
If you already have rows in your regimen, do them without anything supporting your chest. “There are a lot of bodybuilders who have a deficiency in their lower back. You have to let your body free and let the lower back hold you up while you’re doing the bent-over rowing,” Arnold says, “because that’s what gives you strength and thickness in your lower back.”
source : http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-training.html
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