Full-body training probably isn't what comes to your mind when you think of Arnold Schwarzenegger, it’s hard-hitting leg days and beast-mode chest workouts. But, according to his recent Pump Club newsletter, the OG is a believer in the power of full-body workouts. So, if you’re pressed for time and need to hit every muscle in a 20-minute blow, give his workout a go.
If you’re unsure as to whether a full-body workout will be able to build muscle as well as an upper/lower push/pull split, let us assure you, that evidence has shown it can. A research paper published in the BMC Sports Science, Medicine and Rehabilitation journal, which looked at fifty women who performed either two full-body workouts a week, or four split workouts a week, over a 12-week period, found no differences in muscle mass or strength. Not to mention, it's a far more effective way to train if you're someone with limited time on their hands.
The workout
This workout is a seven-move circuit and you'll need a pair of dumbbells. Work your way through each exercise below, taking a 30 to 60-second rest in between each one. Once you finish the last exercise, rest for two to three minutes, then start the workout again (you're aiming to complete three rounds in total). Here's the workout:
- Dumbbell chest press – 15 reps
- Dumbbell row – 10 reps
- Goblet squat – 8 to 12 reps
- Dumbbell reverse lunges – 6 to 12 reps
- Dumbbell curl – 8 to 12 reps
- Dumbbell lying tricep extension – 6 to 10 reps
- Side plank – 30 seconds per side
Fancy some more workouts from the GOAT bodybuilder? Check out this 15-minute full-body workout that'll toast every muscle in your body. Alternatively, if you really have zero time on your hands Arnie's 10-minute AMRAP workout is your one-way ticket to a great pump and is great for your cardiovascular health too!
-
Arnold Schwarzenegger's 30-minute dumbbell workout for full-body gainsIncrease your strength and muscle mass in the time it takes to make tea – what’s not to love?
-
Sculpt your arms and shoulders with this low-impact, strength-style Pilates workoutThese four simple dumbbell exercises will help leave your upper body toned and stronger
-
This two-move no-run cardio workout blasts through calories and builds strength all overNo need to run to get fit, this bodyweight workout ramps up the heart rate for a calorie burning boost
-
This no-plank, three-move bodyweight workout builds serious core strength and stabilityA fitness expert says these exercises build core strength like a gymnast – impressive!
-
One kettlebell, seven exercises and 30 minutes to build muscle all over and increase strengthA simple strength workout that gets the job done
-
Build total-body strength and blast calories with this 20 minute kettlebell workoutNo time? No stress. This five-move workout hits your body from all angles whilst delivering a metabolism boost
-
Chris Hemsworth’s personal trainer shares a simple dumbbell workout to build massive arm musclesThis six-move workout from Celebrity trainer, Luke Zocchi, will add serious muscle to your biceps and triceps
-
Tired of a bad lower back? Bulletproof it with these three simple exercisesA fitness expert shares three easy moves you can do straight from the comfort of your home
