Arnold continues to share new workouts for others to try in the gym!
Bodybuilding legend Arnold Schwarzenegger continues to be an influential voice in the fitness world. He releases a daily newsletter where he can share different tips and trades of the bodybuilding game. On this post, we detail Schwarzenegger’s five-exercise dumbbell workout used to hit full body recently featured on a recent edition of Arnold’s Pump Club.
This workout is a five-move complex that is used to hit biceps and multiple goals at once.
“Complexes are an efficient way to accomplish multiple goals at once — building muscle, burning fat, and improving your conditioning without needing much equipment. Like so many of the best workouts, the design doesn’t look like much, but the results are something no one can debate.”
Schwarzenegger shared how to complete the workout before getting into the movements:
- Perform one round of five reps. Try to rest as little as possible (or not at all) between exercises.
- Once you perform all five exercises, that’s one round. Set the weight down and rest for 1 to 2 minutes.
- Set a timer for anywhere from 10 to 30 minutes. If you’re a beginner, start with 10 minutes. If you’re more advanced, take on 30 minutes. See how many rounds you can perform in the time you have.
Arnold Schwarzenegger’s Full-Body Workout
The workout consists of five moments and can be done with dumbbells:
- Goblet Squat
- Dumbbell Overhead Press
- Dumbbell Romanian Deadlift
- Dumbbell Bentover Row
- Dumbbell Alternating Lunges
Goblet Squat
The goblet squat is one of the best beginner exercises in existence and makes an effective choice for those who wish to learn how to squat effectively.
Learning how to goblet squat will have a positive impact on how you perform when it comes to heavier squatting exercises such as the barbell back and front squats. In addition, it may also be used to facilitate changes in lower extremity strength & mobility as well as serve as a useful tool for cardio-based interval workouts.
Dumbbell Overhead Press
For the dumbbell seated overhead press, start by setting a bench upright so that the upper back is firmly against the bench to prevent overarching.
Using the seated version will reduce the demand on the core and therefore allow you to focus more intently on the pressing movement. Dumbbells are an excellent tool when learning new exercises as they allow for greater control and a fuller range of motion.
Practicing the seated dumbbell overhead press will allow the nervous system to adapt and get to grips with the movement patterns required for the overhead press.
Dumbbell Romanian Deadlift
The dumbbell RDL, short for Romanian deadlift, is an exercise many of us have potentially tried. But for those who have not, this alternative exercise is one to really give you a great chance at seeing great gains in your lower body and back while promoting better form. It is challenging, but can be satisfying once you nail this down for developing these muscles will prove to help your results greatly.
Why care about our legs and back? Both of these muscle groups work to promote balance in us either for sport specific or more functional movementsand as a result, we are better able to tackle any challenge that comes our way. Having strong legs also promotes power and speed, while a strong lower back will assist with our posture and overall form. The dumbbell RDL is a great exercise to help with both these muscle groups as we seek the best for our gains.
Dumbbell Bentover Row
As one of the popular old-school exercises, bent-over rows have been a staple in many elite bodybuilder’s plans. You can use them to correct muscle imbalances and pull heavy weights. However, bent-over rows must be done with the proper form to avoid the risk of injuries.
Before including this exercise in your routine, there are many essential details about bent-over rows that you should know. It’s also important to learn thedifferent alternatives of this exercise so you can vary them during training. In this guide, we take an in-depth look into bent-over rows and share valuable tips on using them to build your muscles.
Dumbbell Alternating Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
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