This Five-Move Dumbbell Complex from Arnold Schwarzenegger Will Build Full Body Muscle
Hitting all the major muscle groups with enough intensity in minimal gym time is the holy grail of hypertrophy, and if anyone has a good idea of how to programme effectively, it would be Arnold Schwarzenegger. In Schwarzenegger's latest Pump Club newsletter, he brings us a five-move dumbbell complex which ticks all the boxes when it comes to increasing mechanical tension in a short amount of time.
'Complexes are an efficient way to accomplish multiple goals at once,' says Schwarzenegger. 'Like so many of the best workouts, the design doesn’t look like much, but the results are something no one can debate.'
The Workout
Schwarzenegger recommends: You can also use a dumbbell, bands, kettlebell, or rucksack. To find the right weight, use your weakest exercise (for most, that’s the overhead) for all movements. That means some exercises might feel a little easy — but that will change once you start doing all 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.
Goblet squat x 5 reps
Hold your dumbbell in front of your chest with your palms facing upwards. Standing tall, keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor. Drive up back to standing, ready to repeat.
Dumbbell overhead press x 5 reps
Hold the dumbbells in the front-rack position. Take a breath and brace your core. Press the dumbbells overhead, while keeping the chest open. Lower under control to your shoulders and repeat.
Dumbbell Romanian deadlift x 5 reps
With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinching your shoulders back and maintaining a flat back. When you feel a stretch in your hamstrings, pause and explosively return to and upright position.
Dumbbell bent-over row x 5 reps
Hinge at the hips with a flat back and your hips behind your heels, your dumbbells hanging by your thighs. Row the dumbbells up to your hips while squeezing the shoulder blades together and keeping them away from your ears. Slowly lower the dumbbells, ready to repeat.
Dumbbell alternating lunges x 5 reps
Stand tall. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg.
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