This Five-Move Dumbbell Complex from Arnold Schwarzenegger will build muscle in full body

Hitting all the large muscle groups with sufficient intensity in minimal gym is the holy grail of hypertrophy and if anyone has a good idea of ​​how to program effectively, it would be Arnold Schwarzenegger. In Schwarzenegger’s latest Pump Club NewsletterHe brings us a five-move dumbbell complex that ticks all boxes when it comes to increasing mechanical excitement in a short time.

‘Complexes are an effective way to achieve 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 that no one can debate.”


The training

Schwarzenegger recommends: You can also use a dumbbell, ribbon, kettlebell or backpack. To find the right weight, use your weakest exercise (for most it is overhead) for all movements. This means that some exercises may feel a little light – but it will change when you start making all movements.

Perform a round of five reps. Try to rest as little as possible (or not at all) between exercises.

Once you’ve done all five exercises, it’s a round. Put the weight down and rest for 1 to 2 minutes.

Set a timer anywhere from 10 to 30 minutes. If you are a beginner, start with 10 minutes. If you are more advanced, take 30 minutes. See how many rounds you can perform during the time you have.

Goblet squat

Keep your dumbbell in front of your chest with the palms facing upwards. Standing loud, hold your chest up and sink your hips back before bending your knees to drop your thighs until at least they are parallel to the floor. Run up back to standing, ready to repeat.

Dumbbell shoulder press

Keep the dumbbells in the front-rack position. Take a breath and stiffen your core. Press the dumbbells over the head while the chest holds the chest open. Lower under control of your shoulders and repeat.

Dumbbell Romanian deadlift

With a slight bend in your knees, push your hips back and slowly lower the bells to the ground, squeeze your shoulders back and maintain a flat back. When you feel a stretch in your hamstrings, pause and explosive return to and vertical position.

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Hinge on the hips with a flat back and your hips behind your heels, your dumbbells hang at your thighs. Row the dumbbells up to your hips as you squeeze the shoulder blades together and keep them away from your ears. Slowly lower the dumbbells, ready to repeat.

Walking Lunges

Stand out loud. Keep your chest up at all times, take a step back with one leg, bent your front knee until the back knee touches the ground. Get up explosively, pause and repeat with the other leg.

Main shot of Kate Neudecker

Kate is the fitness author of MEN’S HEALTH UK Where she contributes regular training points, training tips and nutritional guides. She has a postgraduate diploma in sports performance, and before she came to men’s health, she was a nutrition physiologist, fitness writer and personal trainer with over 5K hours of coaching at the gym. Kate has a great interest in volunteering for animal shelves, and when she does not lift weights in her garden, she can be found by walking on her rescue dog.