Arnold Schwarzenegger’s son has often displayed his fitness prowess and winning genetics to fans over Instagram, but he’s recently let us into his world in an even bigger way.
The name Joseph Baena is probably not unfamiliar to those of you who love Arnold. The superstar’s golden boy is following in his father’s footsteps as a competitive bodybuilder and dedicated athlete — and he’s pulling it off in a way that would make any regular gymgoer jealous. Baena shared some of his secrets to success in the gym with fans earlier this week and dropped some hints about his favorite workouts and resources. You can checkout the post in full below.
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Baena’s back in that video is obviously channeling his Dad’s ripped classic physique from back in the 80’s. But even if you aren’t Arnold’s son, you can get Arnold’s son level results by following the same strict routine as Joseph. Joseph revealed that he’s seen the best results with workouts he’s taken from The New Encyclopedia of Modern Bodybuilding, which is a book many other pro bodybuilders swear by. It was, of course, written by his famous dad. IFBB pros often refer to this book and Arnold’s accompanying advice as “The Bible of Bodybuilding.”
“I thought I’d share with you guys if you don’t have the book. It’s a three day split (which allows you to hit each group twice a week): Chest/back, shoulders/arms, and legs. If you’re not seeing the greatest results from what you’re doing now it’s always good to switch it up from and try a new split. The videos are what an average chest/back day looks like,” Joseph captioned the video, which shows exactly what he does in each split for each section of the workout.
Joseph is clearly comfortable giving away his dad’s advice for free, which is lucky for us! The chest and back exercises done in the video, in order, were:
- Pull-ups (10 reps)
- Incline Dumbbell Press (15 reps)
- Lateral Pulldowns (10 reps)
- Nautilus Press (12 reps)
- Iso-lateral Pulldowns (10 reps)
- Seated Cable Press (10 reps)
- Freemotion Lat Pulldowns (10 reps)
- Bent Over Cable Pulldowns (10 reps)
- Machine Chest Flys (8 reps)
Well, there you have it. If you’re looking to work out like Arnold or Joseph, the secret has been revealed to you. Obviously, weight should be adjusted according to skill level and you should never try to jump right in at the same level as the pros. Joseph looked like he was pulling around 160 and 180 for both sets of Pulldowns, which could be a challenge for some beginners, or underwhelming for experienced pros. Remember to gradually increase weight to challenge your muscles instead of trying it all in one go. This set is for the chest and back but Joseph asked fans to comment if they wanted to see the shoulder/arm and leg days as well. Judging from the thousands of adoring comments from his fans, we’ll probably get an update on the rest of Joseph’s split workout soon!
*All images and media courtesy of Instagram.
