Workout like Arnold Schwarzenegger to build muscle throughout your entire body using his triple superset routine.
Arnold Schwarzenegger Shares Home Workout for Maximum Muscle in Minimal Time
In his latest Pump Club Newsletter, the iconic bodybuilder Arnold Schwarzenegger has shared a full-body workout that can be done at home with just a pair of dumbbells. This workout is designed to hit all major muscle groups, focusing on fundamental movement patterns: squat, hinge, push, and pull.
The workout consists of four supersets, each combining exercises that complement each other. The routine can be completed in approximately 35 to 40 minutes, making it perfect for those who want to maximize their time in the gym.
Here's a breakdown of the exercises in each superset:
- Superset 1:
- Dumbbell Goblet Squat: 3 sets of 12 reps
- Dumbbell Bench Press: 3 sets of 12 reps
- Superset 2:
- Three-Point Row: 3 sets of around 10 reps
- Dumbbell Romanian Deadlift: reps not always specified but usually 10-12
- Superset 3:
- Push Press: 3 sets of 10 reps
- Reverse Lunges: 3 sets of 8 reps per leg
The finisher for this workout is a bicep-focused exercise using the 'stripping method'. This technique involves performing bicep curls with a dumbbell weight that allows for 8-10 reps, then dropping the weight by 5lbs and repeating until you can no longer do any more reps.
The workout is structured as supersets, with 60 seconds rest between exercises in each superset, followed by a 2-minute rest before repeating the superset three times.
For those who prefer a shorter workout, an alternative 20-minute version is available. This version features a circuit of seven exercises performed for three rounds with short rests, including moves like dumbbell chest press, dumbbell row, goblet squat, reverse lunges, curls, tricep extensions, and side planks.
Arnold's home workout is inspired by his Golden Era training and combines upper and lower body exercises. After completing the full-body workout, consider scheduling some core work for later during the week.
To access these workouts, sign up to the Pump Club Newsletter on the website. The 8-minute upright ab workout and the additional full-body workout from Arnie are also part of the newsletter.
[1] Pump Club Newsletter [2] Arnold Schwarzenegger's Official Website [4] Men's Health Magazine
In the Pump Club Newsletter, Arnold Schwarzenegger's home workout incorporates exercises from both science-backed health-and-wellness and fitness-and-exercise routines, such as Dumbbell Goblet Squats, Dumbbell Bench Press, Three-Point Row, and Dumbbell Romanian Deadlift. Additionally, his finisher exercise, the bicep-focused exercise using the 'stripping method', demonstrates his understanding of effective fitness techniques.
