ARNOLD SCHWARZENEGGER IS the undisputed king of building muscle, but even he admits that the double-session leg day he relied on isn’t applicable for everyone. Instead, Arnold preaches consistency and moving with intent.
That’s why his 20-minute, full-body workout targeting all major muscle groups is perfect for those stretched for time but still looking to hit six big foundational movement patterns in an efficient manner. Shared with subscribers to his Arnold’s Pump Club newsletter, Arnold highlights a solid way to get a short, sharp and effective session in.
Perform all six exercises consecutively as part of a 20-minute circuit, completing three total rounds. Rest for 60 to 90 seconds between rounds, while ensuring you focus on intensity and proper form for each rep.
The workout
1. Goblet Squat – 10 reps
2. Three-Point Row – 10 reps
3. Dumbbell Romanian Deadlift – 10 reps
4. Push Press – 10 reps
5. Suitcase Carry – 30 secs each side
6. Bear Crawl – 30 secs
Repeat 3 times
The movements
Goblet Squat
Stand tall holding a dumbbell close to your chest in the ‘goblet’ position. Sink your hips back and bend your knees, dropping into a deep squat, your elbows should be almost between your knees at the bottom. Drive back up explosively, keeping your torso upright and the dumbbell steady throughout the movement.
Three point row
Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support. With a flat back and rigid core, shift your weight onto your supported hand and row the right dumbbell up into your hip. Pause briefly, then lower the weight under control. Repeat.
Dumbbell Romanian deadlift
Stand tall holding a pair of dumbbells at waist height. With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinning your shoulders down and maintaining a flat back. Push your hips back until you feel a stretch in your hamstrings, pause, and then explosively return to an upright position.
Push press
Clean a pair of dumbbells onto the front of your shoulders. Take a breath and brace your core. Dip at the knees and, using your legs to help, drive the dumbbells up overhead. Lower them under slow control to your shoulders and repeat.
Suitcase carry
Deadlift a single dumbbell up to waist height and grip to at your side. Squeeze the opposite hand to create tension. Stride forward with purpose. Focus on your breathing and try to ensure you walk in a straight line and avoid lateral movement as much as possible.
Bear crawl
After getting into an all-fours position, with your hands directly beneath your shoulders and knees beneath your hips, move forwards with your left foot and right hand simultaneously. Keep your torso still and head down, repeating the movement with the right foot and left hand.
This article originally appeared on Men’s Health UK.
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