Arnold Schwarzenegger’s 30-Minute Arm Exercise, Together with Reps and Units

• Arnold Schwarzenegger broke down a latest arm and shoulder exercise he did.
• The bodybuilding icon, 75, nonetheless works out on daily basis for half an hour.
• He goals to carry out 25-30 reps per exercise, however is not involved about how heavy he lifts.

Arnold Schwarzenegger broke down one in every of his latest higher physique exercises, and there wasn’t a dumbbell in sight.

Talking in a video for Men’s Healththe bodybuilding icon and actor talked viewers via one in every of his exercises.

Schwarzenegger, 75, trains on daily basis at legendary Los Angeles gymnasium Gold’s, biking there and again, he previously said.

In 2022, Schwarzenegger told Insider that he trains for as much as 1.5 hours day by day in complete: cycling for 45 to 60 minutesand lifting weights for half-hour.

The previous Mr. Olympia instructed Insider he does 25-30 units in every half-hour gymnasium session.

Within the exercise filmed by Males’s Well being, it was arms and shoulders day. Schwarzenegger does the entire thing utilizing resistance machines fairly than free weights like dumbbells, barbells, and kettlebells.

It is shocking given the Arnold press — an train carried out with dumbbells — was created by Schwarzenegger and is extensively carried out internationally.

First he hits his biceps with machine preacher curls: Schwarzenegger does one set of 30 reps then 4 units of 10-12 reps.

He begins with excessive reps (and a decrease weight) to heat up the muscle tissue and defend susceptible areas, in his case the elbows, he says.

“It is all the time necessary to heat up after which calm down,” Schwarzenegger says. “For me, it is not about figuring out with the heaviest weights, it is simply I attempt to transfer as quick as I can from one train to the subsequent.”

Second, he does machine dip tricep extensions, once more doing one set of 30 reps then 4 units of 10-12 reps.

Transferring on to shouldersSchwarzenegger hits the overhead press machine, performing 5 units of 10-12 reps and holding on the ultimate one for 5 seconds (referred to as an isometric hold) and slowly reducing down for a deeper burn.

Subsequent, Schwarzenegger performs machine lateral raises, once more 5 units of 10-12 reps.

Lastly, he does machine rear delt flies: 5 units of 10-12 reps.

“Within the previous days we did, like, 30 units for shoulders, now I do 15 units,” Schwarzenegger mentioned.

If you wish to go to the gym every dayan important factor isn’t to consider it, simply do it, he mentioned.

“So that you roll off the bed, you set your garments on, and also you go,” Schwarzenegger mentioned.

Arnold Schwarzenegger’s arm and shoulder exercise

• Machine preacher curls: 1 x 30, 4 x 10-12
• Machine dips: 1 x 30, 4 x 10-12
• Overhead press machine: 5 x 10-12
• Machine lateral raises: 5 x 10-12
• Machine rear delt flies: 5 x 10-12