Bodybuilding legend Arnold Schwarzenegger is back to spill the tea on achieving the physique you’ve always wanted. In the February 3, 2025 edition of his Arnold’s Pump Club Newsletter, he broke down a ‘three-block full bodyweight workout’ using only dumbbells.
Arnold Schwarzenegger is the most famous bodybuilder walking the earth, yes, even more popular than reigning six-time Classic Physique Olympia Chris Bumstead. Schwarzenegger battled with greats to carve out one of the most impressive careers of all time. He battled countless stars including Sergio Oliva, Frank Zane, and Tom Platz.
Schwarzenegger still works out seven days a week at 77 years old, determined to never let his mind or body fall out of sync with the demands of training. The amazing thing about the workout he just offered is that anyone can do it and it can be achieved with just a simple set of dumbbells. Below, he breaks down the training regimen in easy-to-follow steps.
Arnold Schwarzenegger Shares ‘3-Block’ 24-Minute Full Bodyweight Workout Using Only Dumbbells
With time efficiency and structure playing a role in the routine, Schwarzenegger shared insights into this 24-minute workout.
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“Last week, we shared a three-block full-body bodyweight workout. You loved the structure and time-efficient program, but the biggest request was to create a version with dumbbells. You asked, and we’re here to deliver.”
This workout is made up of three sections, all of which are eight minutes. He recommends resting as little as possible, which is sure to accelerate calorie burning efforts.
“This week’s workout has a similar program design but all new movements and reps structure. Set a timer for 8 minutes and do the first exercise, the second, and finally the third, resting as little as possible between each move.
Keep repeating the exercises — resting as needed — until the time is up. Then, move to the second block and repeat the process. You’re done once you’ve completed all three blocks.”
Find the workout as well as instructions below:
Block 1: 8 minutes
Follow these instructions to complete the first block.
“Set a timer for 8 minutes. Perform the first exercise, then the second, and finally the third. Rest only as needed, and continue alternating between the exercises until time is up.”
- Dumbbell overhead press: 6-8 reps
- Dumbbell step up: 6-8 reps/leg
- Dumbbell chest press: 8-12 reps
Rest 2-3 minutes
Block 2: 8 minutes
Once again, he emphasizes to only rest when its needed.
“Set a timer for 8 minutes. Perform the first exercise, then the second, and finally the third. Rest only as needed, and continue alternating between the exercises until time is up.”
- Dumbbell Romanian deadlift: 5-8 reps
- Dumbbell row: 5-8 reps
- Dumbbell squat: 12-15 reps
Rest 2-3 minutes
Block 3: 8 minutes
These three exercises make up the last and final block.
“Set a timer for 8 minutes. Perform the first exercise, then the second, and finall the third. Rest only as needed, and continue alternating between the exercises until time is up.”
- Dumbbell lunge: 6-8 reps/leg
- Dumbbell biceps curl: 8-10 reps
- Dumbbell overhead triceps extension: 8-10 reps
“And that’s it! Give it a try and start your week strong!”
This isn’t the first time ‘The Austrian Oak’ has laid out how to complete one of his bodyweight workouts. He recently shared an intense bodyweight workout which is designed for individuals to gain muscle. He underlined that the body doesn’t need different weights to change but instead said to focus on resistance.
Schwarzenegger is never short on tips when it comes to mastering fitness. The next time you’re up for a challenge, give his latest body weight workout a try!
RELATED: Arnold Schwarzenegger Shares 9-Min Ab Workout and the Health Benefits of Bodyweight Exercises
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