These 6 Exercises Will Make You Jacked in No Time! (Even if you don’t do anything else)

Arnold’s key to getting Jacked is Getting Strong.

Arnold got a huge chest because he can bench 225 lbs for 60 reps an he dumbbell flyes 100 lbs for 8 reps (perfect form). The truth is we’re small because we are weak, and we’re jacked because we’re strong. But here’s the thing… Arnold got jacked, because he focuses on these proven key compound lifts, and not to those random exercises that fitness influencer recommends you. Arnold stays with the basics (that works).

And through out Arnold’s bodybuilding career he always prioritze these 6 basic exercises, and if you go heavy on these 6 exercises, you’ll get jacked.

“When that is, you’ll have deltoids, you’ll have pectoral muscle, you’ll have huge chest, lats, and back”

– Arnold

1. Bench Press

if you got big bench — you got big chest

~Wise Man

That statement is 100% true, and i’ll explain you why.

If you bench press 315 lbs(140 kg), you’ll stronger than 99% of the world’s population.

But, guess what? Arnold can literally bench 225 lbs(100 kg) more.

Yes, Arnold can bench 525 lbs. That’s the secret to his Huge chest — Huge bench press.

2. Pull ups

“it’s the only way to really open up those wings.”

~Arnold

This is the #1 exercise to get a wide back.

here’s this OG youtuber, named Alex Leonidas, he is natty and he basically has the best back in the world.

And to get that back, he always recomends pull ups, pull ups, and pull ups.

And guess what? I a shocked as hell when he said his most incredile lifts. Because he can do 1 arm fat bar pull ups for 5 reps. That’s just insane (and when I see his back—I know he achieve those numbers.)

So, if you want to get a wide back, do pull ups.

3. Barbell Rows

Barbell rows is the best exercise to build a thick back. I can confidently said this, because basically… Every Mr. Olympia put barbell row in their routine.

Ronnie Coleman has the thickest back of all time because one of thing:

He can barbell rows 500 lbs for 10 reps.

So, if you want a thick back, do barbell rows.

4. Overhead Press

Everyone with the biggest shoulder, do overhead press.

Because, big shoulder is not built by those front raises, but by big heavy overhead press. The same with barbell rows, overhead press is done by every Mr. Olympia.

and a fun fact for you, when those influencers and bodybuilders got asked for their top 10 exercises, they will include overhead press (either with dumbbell or barbell)

So, never skip Overhead Press! (if you want to get big delts)

5. Deadlift

“The deadlift is the most productive exercise.”

– Mike Mentzer.

Even Arnold and Mike agree that deadlift is the one of the best exercise if not the best. Because deadlift basically train almost every part of your back ody; hamstring, glutes and back. Deadlift also contributes to the thickness of the back, That’s why Ronnie Coleman went up to 800 lbs of deadlift and did it first every time he trained back.

6. Squats

“Nothing like squats, nothing compares to squats”

– Tom Platz

if Tom Platz said that squats is all you need, then it’s true. Because here’s the thing… those quads you see in Tom Platz weren’t built by leg press or glute kickback, it’s the squat who built it.

The regular high bar squats perform with good technique is the only exercises you need to have a good quads.

Do not neglect isolation

Throughout this newsletter, I always put emphasize on compound lifts.

But that never means you should neglect isolation.

My point here is you must prioritize compound movement before anything.

Because truly, compounds build 80% of your muscles.

Even, on certain muscle groups like back, compound movements often more than enough to build a wide and thick back.

So, the conclusion is go heavy on these 6 exercises, you’ll get jacked.

Btw, being strong takes a lot of times, it takes years. Because the only way to get stronger is to slowly progressive overload.

so to get stonger, you need 1 thing, which stands above all: Discipline.

and Arnold’s favorite way to get discipline is to plant all his idol’s pictures in his room.

so maybe, if you want to ensure that you would be a strong and get jacked in several years, but you’re still kinda slack off a bit.

Consider grabbing Arnold’s poster quote for only $30 (free shipping)