{"id":201751,"date":"2023-11-27T09:47:47","date_gmt":"2023-11-27T14:47:47","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=201751"},"modified":"2023-11-28T11:56:12","modified_gmt":"2023-11-28T16:56:12","slug":"mitchell-hooper-arnold-schwarzenegger-back-biceps-workout","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/mitchell-hooper-arnold-schwarzenegger-back-biceps-workout\/","title":{"rendered":"Mitchell Hooper Tackles Arnold Schwarzenegger\u2019s Brutal Back and Biceps Workout"},"content":{"rendered":"<p>As if attempting to <a href=\"https:\/\/breakingmuscle.com\/mitchell-hooper-tries-ronnie-colemans-heaviest-lifts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413733\">match Ronnie Coleman&#8217;s best lifts<\/a> wasn&#8217;t challenging enough, Mitchell Hooper also tried to keep pace with another all-time great&#8217;s signature workout. Although the <a href=\"https:\/\/breakingmuscle.com\/mitchell-hooper-wins-2023-worlds-strongest-man\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413734\">reigning World&#8217;s Strongest Man<\/a> typically doesn&#8217;t focus on getting a pump during his training, he had no choice but to embrace that satisfying feeling <a href=\"https:\/\/breakingmuscle.com\/arnold-schwarzenegger-ronnie-coleman-training-golds-gym\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413735\">Arnold Schwarzenegger<\/a> strived for during his legendary gym sessions. <\/p>\n\n\n\n<p>In a video posted on his YouTube page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner&#8217;s iconic back and biceps workout. Needless to say, the high-volume style of training gave the Canadian strongman an even deeper appreciation for Schwarzenegger&#8217;s accomplishments.<\/p>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><div class=\"lyte-wrapper\" title=\"I Tried Arnold Schwarzenegger&amp;#039;s Iconic Back &amp;amp; Bicep Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_Ksv8uXmy9Ik\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FKsv8uXmy9Ik%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/Ksv8uXmy9Ik\" \/><meta itemprop=\"duration\" content=\"PT15M11S\" \/><meta itemprop=\"uploadDate\" content=\"2023-11-13T19:26:26Z\" \/><\/div><div id=\"lyte_Ksv8uXmy9Ik\" data-src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FKsv8uXmy9Ik%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">I Tried Arnold Schwarzenegger&#039;s Iconic Back &amp; Bicep Workout<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/Ksv8uXmy9Ik\" rel=\"nofollow\"><img src=\"https:\/\/breakingmuscle.com\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FKsv8uXmy9Ik%2F0.jpg\" alt=\"I Tried Arnold Schwarzenegger&amp;#039;s Iconic Back &amp;amp; Bicep Workout\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"What better way to build a bigger upper body than to follow one of @ArnoldSchwarzenegger legendary workouts. Give this one a shot and let me know how it goes! Free Core Bracing PDF below! https:\/\/www.mitchellhooperstrongman.com\/ Pick up your LHBK shirt below! https:\/\/www.lhbk.shop\/ Mouth Guard by AirWaav - https:\/\/airwaav.com\/ Clothed by TYR - https:\/\/www.tyr.com\/ Supplements by Perfect Sports - https:\/\/perfectsports.com\/ Energy by Reign - https:\/\/reignbodyfuel.com\/en-us\/ BFR Cuffs - https:\/\/ca.saga.fitness\/ Don&#039;t forget to like the video and subscribe to the channel Lift Heavy Be Kind Music by MusicBed - MB01SLQO6ADYWAW #LHBK #LiftHeavyBeKind #strongman #powerlifting #fitness #bodybuilding #gym #strength #deadlift #crossfit #workout #motivation #squats #strengthtraining #training #powerlifting 00:00 Arnold&#039;s Legendary Back &amp; Bicep Workout 02:05 Arnold&#039;s Best Lifts 04:49 Arnold&#039;s Favourite Back Exercise 06:05 Arnold&#039;s Measurements Compared to Mine 10:31 Arnold&#039;s BodyBuIlding Encyclopedia 11:46 Brutal Arm Finisher\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:853px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n\n\n\n<ul>\n<li><strong><em><a data-lasso-id=\"413736\" href=\"https:\/\/breakingmuscle.com\/back-and-biceps-workouts\/\" target=\"_blank\" rel=\"noopener\">The Ultimate Back and Biceps Workout for Every Lifter From Beginner to Advanced<\/a><\/em><\/strong><\/li>\n\n\n\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/how-to-eat-more\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413737\">How to Eat More for Muscle and Strength Gains<\/a><\/em><\/strong><a data-lasso-id=\"413738\" href=\"https:\/\/breakingmuscle.com\/author\/rlockridge\/\"><\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<p>Always up for a challenge, Hooper tested his upper-body strength and stamina via a series of back and <a data-lasso-id=\"413739\" href=\"https:\/\/breakingmuscle.com\/best-biceps-exercises\/\" target=\"_blank\" rel=\"noopener\">biceps exercises<\/a> that left his muscles thoroughly taxed. Paying homage to arguably the most popular bodybuilder ever to live, it didn&#8217;t take long for the talented strongman to understand the differences between how athletes from each sport benefit from their specific training modalities.<\/p>\n\n\n\n<p>Hooper kicked off the session with four back exercises before finishing up with several curl variations. The workout begins about 40 seconds into the video. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wide-grip-pull-up\">Wide-Grip Pull-Up<\/h2>\n\n\n\n<p>Tipping the scales at about 6-foot-3, 320 pounds, Hooper recruited his lats to lift his sizable frame to the top of the assisted pull-up machine. Going with a wide grip led to enhanced lat engagement and allowed the Ontario native to better utilize his rhomboids and trapezius muscles. <\/p>\n\n\n\n<p>After completing his second set, Hooper took a look at some of Schwarzenegger&#8217;s best lifts, which included a 498-pound (226-kilogram) <a href=\"https:\/\/breakingmuscle.com\/bench-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413740\">bench press<\/a> and a 709.9-pound (322-kilogram) <a href=\"https:\/\/breakingmuscle.com\/deadlift\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413741\">deadlift<\/a>. Despite not being overly impressed by those numbers, Hooper acknowledged that bodybuilders have a distinct advantage in one key area. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;Upper body strength is disproportionally good in bodybuilders because their muscle mass is so high up there,&#8221; he explained. &#8220;I don&#8217;t know what that is. Maybe strongmen should do a lot more upper body accessory work than we do because bodybuilders are so strong comparatively. <\/p>\n<\/blockquote>\n\n\n\n<p>Following that brief rest period, Hooper wrapped up the first portion of the workout by completing three more sets of wide-grip pull-ups.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"t-bar-row\">T-Bar Row <\/h2>\n\n\n\n<p>Next, Hooper went with a variation of one of Schwarzenegger&#8217;s favorite exercises: the T-bar row. Starting with three 45-pound (20.4-kilogram) plates, the big man explosively pulled and squeezed each rep, noting that his <a href=\"https:\/\/breakingmuscle.com\/5-effective-and-simple-upper-body-strength-routines\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413742\">upper-body strength<\/a> isn&#8217;t on the same level as his lower body.<\/p>\n\n\n\n<p>&#8220;Like 80 percent of everything we do is quad, hamstring, glute,&#8221; Hooper said about strongmen. &#8220;Leg drive, if you&#8217;ve got that, you&#8217;re going to do very well.&#8221; <\/p>\n\n\n\n<p>Subsequent sets of T-bar rows included heavier loads, which forced the Canadian athlete to use his core and legs to maintain stability throughout the movement. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"single-arm-dumbbell-row\">Single-Arm Dumbbell Row <\/h2>\n\n\n\n<p>Hooper then went over to the dumbbell section to perform single-arm rows. A classic back exercise that&#8217;s great for building thickness, he made quick work of 130-pound (59-kilogram) dumbbells for his first two sets. However, just because it looked easy doesn&#8217;t mean Hooper enjoyed this part of the workout. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;I think this might be my least favorite exercise,&#8221; he explained. &#8220;The difficulty is a lot in your core, not a lot in the actual pulling. So it&#8217;s like a core workout with an arbitrary dumbbell movement.&#8221;<\/p>\n<\/blockquote>\n\n\n\n<p>Still, Hooper pushed (or in this case, pulled) on to finish two more sets with the same weight, making sure to maintain a neutral spine as he completed the heavy dumbbell rows. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"close-grip-lat-pulldown\">Close-Grip Lat Pulldown <\/h2>\n\n\n\n<p>The final back exercise of the workout put Hooper&#8217;s lats to the ultimate test. Having already accepted the reality that he would be &#8220;sore as hell&#8221; the next day, he mustered up the energy to complete four sets of close-grip <a href=\"https:\/\/breakingmuscle.com\/lat-pulldown\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413743\">lat pulldowns<\/a>. Hooper leaned back slightly during the movement, pulling the handle down to just above chest level. <\/p>\n\n\n\n<p>Once he finished on the cable machine, he moved on to the second half of his session.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\"><blockquote class=\"instagram-media sbi-embed\"  data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/Cz1o9gQP542\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/Cz1o9gQP542\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/Cz1o9gQP542\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Mitchell Hooper (@mitchellhooper)<\/a><\/p><\/div><\/blockquote><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div><\/figure>\n\n\n\n<p><strong><em>[Related: <a href=\"https:\/\/breakingmuscle.com\/best-arm-workouts\/\" data-lasso-id=\"413744\">The Best Arm Workouts for Beginners, With Dumbbells, and More<\/a>]<\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"biceps-circuit\">Biceps Circuit<\/h2>\n\n\n\n<p>With about 20 minutes left to train, Hooper wrapped his biceps in blood restriction cuffs, which have been shown to help increase hypertrophy. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33196300\/\" data-lasso-id=\"413745\">1<\/a>) Although he performed fewer working sets than Schwarzenegger&#8217;s protocol, Hooper still achieved an excellent <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"413746\">muscle-building<\/a> stimulus. <\/p>\n\n\n\n<p>Aiming to hit his biceps from multiple angles, the reigning WSM completed four rounds of a four-part circuit that included the following exercises: <\/p>\n\n\n\n<ul>\n<li><strong>Standing<\/strong> <strong>Barbell Curl <\/strong>\u2014 Used a 70-pound (31.8-kilogram) curl bar<\/li>\n\n\n\n<li><strong>Barbell Preacher Curl <\/strong>\u2014 Used the same 70-pound (31.8-kilogram) curl bar<\/li>\n\n\n\n<li><strong>Alternating Dumbbell Curl<\/strong> \u2014 Used 50-pound (22.7-kilogram) dumbbells<\/li>\n\n\n\n<li><strong>Concentration Curl<\/strong> \u2014 Used 45-pound (20.4-kilogram) dumbbells<\/li>\n<\/ul>\n\n\n\n<p>By the time he cranked out his final rep, an exasperated and vascular version of Hooper seemed happy with the pump he achieved during the expedited biceps session.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"schwarzenegger-style-back-and-biceps-workout\">Schwarzenegger-Style Back and Biceps Workout<\/h2>\n\n\n\n<p>Here&#8217;s a complete breakdown of the Arnold Schwarzenegger-inspired back and biceps workout Hooper performed.    <\/p>\n\n\n\n<ul>\n<li><strong>Wide-Grip Pull-Up<\/strong> \u2014 5 x 8-12<\/li>\n\n\n\n<li><strong>T-Bar Row<\/strong> \u2014 5 x 8-12<\/li>\n\n\n\n<li><strong>Single-Arm Dumbbell Row<\/strong> \u2014 4 x 8-12<\/li>\n\n\n\n<li><strong>Close-Grip Lat Pulldown <\/strong>\u2014 4 x 8-12<\/li>\n\n\n\n<li><strong>Standing<\/strong> <strong>Barbell Curl <\/strong>\u2014 4 x 8-12<\/li>\n\n\n\n<li><strong>Barbell Preacher Curl <\/strong>\u2014 4 x 8-12<\/li>\n\n\n\n<li><strong>Alternating Dumbbell Curl<\/strong> \u2014 4 x 8-12<\/li>\n\n\n\n<li><strong>Concentration Curl<\/strong> \u2014 4 x 8-12<\/li>\n<\/ul>\n\n\n\n<p>While you shouldn&#8217;t expect to see Mitchell Hooper enter a bodybuilding show anytime soon, the fact he&#8217;s willing to try different styles of training and share his honest feedback shows why he&#8217;s one of the more well-respected and popular strength athletes today. Already a world-class strongman, anything he does to improve in other areas will only make him a more fierce competitor moving forward.<\/p>\n\n\n\n<p><em>Featured Image: Mitchell Hooper \/ YouTube<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"references\">References <\/h2>\n\n\n\n<ol>\n<li>Wortman RJ, Brown SM, Savage-Elliott I, Finley ZJ, Mulcahey MK. Blood Flow Restriction Training for Athletes: A Systematic Review. Am J Sports Med. 2021 Jun;49(7):1938-1944. doi: 10.1177\/0363546520964454. Epub 2020 Nov 16. PMID: 33196300.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"<p>As if attempting to match Ronnie Coleman&#8217;s best lifts wasn&#8217;t challenging enough, Mitchell Hooper also tried to keep pace with another all-time great&#8217;s signature workout. Although the reigning World&#8217;s Strongest Man typically doesn&#8217;t focus on getting a pump during his training, he had no choice but to embrace that satisfying feeling Arnold Schwarzenegger strived for during his legendary&#8230;<\/p>\n","protected":false},"author":1524,"featured_media":201782,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4822,4651,4825],"tags":[1671,6,4783,620,26],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mitchell Hooper Tackles Arnold Schwarzenegger\u2019s Brutal Back and Biceps Workout - Breaking Muscle<\/title>\n<meta name=\"description\" content=\"Reigning World&#039;s Strongest Man Mitchell Hooper paid homage to Arnold Schwarzenegger by attempting his demanding back and biceps workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/mitchell-hooper-arnold-schwarzenegger-back-biceps-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mitchell Hooper Tackles Arnold Schwarzenegger\u2019s Brutal Back and Biceps Workout - 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