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Today’s Health Upgrade
Merry Christmas from Arnold
The final week of the Finish Strong Challenge
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
From Arnold: Merry Christmas
Merry Christmas to all who celebrate! Today is a fantastic day for all of us to think about what we are grateful for — and I am grateful for all 600,000 of you in this village that started at the beginning of this year. You are our reason to celebrate 2023 and keep growing next year.
Now, you’ll see the Finish Stong Workout but know we don’t expect you to do it today. You can do it tomorrow after all of the cookies and treats.
Workout of the Week: Final Week of Finish Strong (Workout #7)
It’s the final week of the Finish Strong Challenge. At the end of this week, we’ll randomly reward three people with $1,000 who are a part of Arnold’s Pump Club and share their workouts on social media using the hashtag #Arnoldschallenge. Consider it a little extra incentive to keep training during the holiday season.
This workout will look like last Monday’s, but the reps and sets are now different, meaning it’s time to push harder. The workout consists of tri-sets, where you do three exercises in a row, resting as little as possible. Rest for 2 minutes after each tri-set, and repeat. After you do all the listed sets of the first tri-set, rest for 3 minutes, and then move to the next tri-set. Keep going until the entire workout is complete.
Dumbbell Version
Tri-set #1
Incline dumbbell press: 4 sets x 6 reps
Flat dumbbell press: 3 sets x 6 reps
Pushups: 3 sets x as many reps as possible
Rest 3 minutes
Tri-set #2
Bent-over dumbbell row: 3 sets x 6 reps
Dumbbell rear delt raise: 3 sets x 8 reps
Inverted row: 3 sets x as many as possible
Rest 3 minutes
Tri-set #3
Dumbbell overhead press: 3 sets x 6 reps
Dumbbell curl: 3 × 8 reps
Dumbbell overhead extension: 3 × 8 reps
Bodyweight version
Tri-set #1
Decline pushup: 4 sets x 10-30 reps
Pushup: 4 sets x 10-20 reps
Incline pushup: 4 sets x as many reps as possible
Rest for 3 minutes
Tri-set #2
Inverted row: 4 sets x 12-20 reps
Bent-over IYT’s: 4 sets x 10-20 reps (for each letter)
Superman pullup: 4 sets x 10-20 reps
Rest for 3 minutes
Tri-set #3
Inchworm: 4 sets x 15 reps
Underhand inverted row: 4 set x 15-20 sets
Bodyweight triceps extension: 4 sets x 12-20 reps
Enjoy the holiday, and we’ll see you with our normal email tomorrow!
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
