Tackle Arnold Schwarzenegger's Triple Superset Dumbbell Workout
If you're resolving to move a little more this year but aren't ready to brave the January rush, then look no further. Arnold Schwarzenegger shares a dumbbell workout in his Pump Club newsletter that you can complete at home, or in a quiet corner of your local gym.
According to Schwarzenegger, the session is not to be underestimated, 'This workout gives you a taste of full-body training by pairing upper and lower-body exercises in intense supersets. This combination helps you push harder on each set and get the most out of your body without needing to live in the gym.'
Convinced? Grab a pair of dumbbells and get to it.
The Workout
Superset 1
Dumbbell Romanian deadlift or bodyweight hip raise x 8-12 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.
(30 seconds rest)
Dumbbell overhead press or press-ups x 8-12 reps
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. Press your dumbbells overhead and lower under control.
Rest for 2 minutes, repeat until you complete all sets 3 times, then move to the next superset)
Superset 2
Rear-foot elevated split squat (dumbbell or bodyweight) x 12-15 reps and 3 sets
Set yourself up with your back foot resting on a bench or box, your front foot around 3 feet out in front, holding your dumbbells at your sides. Keeping your torso upright throughout, bend your front knee, slowly lowering yourself towards the ground. Explosively push back up to the starting position and repeat.
(30 seconds rest)
Bent-over dumbbell row (or bodyweight row or Superman pull-up) x 10-15 reps and 3 sets
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.
Rest for 2 minutes, repeat until you complete all sets 3 times, then move to the next superset)
Superset (triset) 3
Dumbbell step-up (or bodyweight) x 10-15 reps and 2 sets
Stand in front of a box, with your feet hip-width apart, heavy dumbbells at your sides. Step one foot up on top and drive your foot into the box. Lean forward slightly to keep your balance, but keep your torso upright. Once at the top, stand up fully by extending your knees and hips. Slowly step backward off the box and repeat with the opposite leg.
Dumbbell bench press or press-ups x 10-20 reps and 2 sets
Lay flat on a bench, your knees bent, pushing your feet into the floors. Press a set of dumbbells into the air, locking out your elbows. Lower the bells slowly until you feel a stretch across your chest. Pause here before explosively pressing the dumbbells back up.
Dumbbell (or band) biceps curl x 6-10 reps and 2 sets
Start with the dumbbells hanging in front of your hips with your palms facing upwards. Keep the elbows glued to your waist and bring both dumbbells up to meet your shoulders. Keep your shoulders pinned back and don’t cheat by using the hips.
More Dumbbell Workouts
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