Merry Christmas From Arnold

A special message for the 600,000 members of the village

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Today’s Health Upgrade

  • Merry Christmas from Arnold

  • The final week of the Finish Strong Challenge

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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

  1. Incline dumbbell press: 4 sets x 6 reps

  2. Flat dumbbell press: 3 sets x 6 reps

  3. Pushups: 3 sets x as many reps as possible

Rest 3 minutes

Tri-set #2

  1. Bent-over dumbbell row: 3 sets x 6 reps

  2. Dumbbell rear delt raise: 3 sets x 8 reps

  3. Inverted row: 3 sets x as many as possible

Rest 3 minutes

Tri-set #3

  1. Dumbbell overhead press: 3 sets x 6 reps

  2. Dumbbell curl: 3 × 8 reps

  3. Dumbbell overhead extension: 3 × 8 reps

Bodyweight version

Tri-set #1

  1. Decline pushup: 4 sets x 10-30 reps

  2. Pushup: 4 sets x 10-20 reps

  3. Incline pushup: 4 sets x as many reps as possible

Rest for 3 minutes

Tri-set #2

  1. Inverted row: 4 sets x 12-20 reps

  2. Bent-over IYT’s: 4 sets x 10-20 reps (for each letter)

  3. Superman pullup: 4 sets x 10-20 reps

Rest for 3 minutes

Tri-set #3

  1. Inchworm: 4 sets x 15 reps

  2. Underhand inverted row: 4 set x 15-20 sets

  3. Bodyweight triceps extension: 4 sets x 12-20 reps

Enjoy the holiday, and we’ll see you with our normal email tomorrow!

Publisher: Arnold Schwarzenegger

Editors-in-chief: Adam Bornstein and Daniel Ketchell