Arnold Schwarzenegger Back Workout RoutineJul 20, 2016 | by: Team A8 "I'll Be Back!" - Arnold Achwarzenegger
Arnold won five Mr. Universe titles, seven times Mr. Olympia, along with Mr. Europe, Mr. International and Mr. World. At his peak he was 6 feet 2 inches tall and 240 pounds of hard and cut muscle. Along with his biceps, Arnold was also famous wide and thick back. How can you build a back like Arnold's? You won't like the answer if you are lazy, because it takes years of consistent hard work. Few people train as hard as Arnold did and that's the reason why Arnold Schwarzenegger is still one of the greatest bodybuilders of all time. Are you up the the challenge of this Arnold Schwarzenegger back routine? Start with your traps, by doing 3 to 5 sets of upright rows. Hold the bar for a count of 2 at the chin while flexing your upper back before lowering back to the starting position. Next do 3 to 5 sets of heavy shrugs with either a pair of dumbbells or a barbell, pulling your shoulders back as well as up. That's it for your traps. Start your lat work with 3 to 5 sets of wide grip chin behind neck. This secret chinning for lat width is to stretch at the bottom and allow the lats to pull your Scapula out. Next do chins to the front of the neck. The first style of chinning hits primarily the upper lats, while front chins tend to work the lower lats more. As mentioned, chinning is primarily for lat width, and it will give you "wings" in your upper back. Next you should work on you back thickness buy doing 3 to 5 sets of dumbbell bentover rowing. Rest one hand on a bench for support and extend back the same leg as is on your working hand side. This leg back position creates a greater stretch in your lats. Next do 3 to 5 sets of barbell bentover rowing with various grips from narrow to wide. Be sure your knees are slightly unlocked to prevent unnecessary lower back strain. Your final lat exercise should be 3 to 5 sets of seated cable rows. All that's left now is to train your erector spinae or lower back muscles. Do 3 to 5 sets of stiff leg deadlifts while standing on a bench so you can stretch down lower and work your lower back muscles to the fullest. Finish with 3 to 5 sets of hyperextensions, be sure to arch up as much as you can. This is an advanced back routine and is not for beginners or even intermediates. If you are not an advanced trainee doing the the full workout would only lead to overtraining and no progress, but a reduced schedule will build a great back!