June 3, 2025, 6:02 pm | Read time: 4 minutes

If you’re still far from achieving that beach body and time is running short, consider checking out Arnold Schwarzenegger’s daily newsletter. In “Arnold’s Pump Club,” the bodybuilding legend has shared a workout that’s intense, concise, and effective.

Consistency Over Speed!

Arnold Schwarzenegger’s small strength circuit consists of three rounds of six exercises each, performed consecutively. A short break of 60 to 90 seconds can be taken between each round. The correct execution and intensity of each repetition are crucial! These parameters are more important than speed.

“Too many people think they have to destroy themselves to build muscle or get a great pump. But the secret is consistency, not chaos,” the Hollywood star preached in his newsletter for good reason.

Also interesting: No Time Doesn’t Count! Intense Short Workout for Muscle Building in Just 15 Minutes

Three-Point Row (10 Repetitions)

A variation of the dumbbell row, where you support yourself with one hand and one knee or leg, creating a stable three-point position. This exercise particularly targets the upper back, latissimus, and core stability.

First, stand sideways next to a weight bench, then support one hand on the surface. Feet are shoulder-width apart, knees slightly bent. The back is straight and almost parallel to the floor, with the head in line with the spine. Hold a dumbbell in the free hand. Once in position, pull the dumbbell up in a controlled manner, approximately to the hip. Keep the elbow close to the body, back straight! After a brief hold, slowly and controlled, lower the dumbbell back to the starting position.

Romanian Deadlift with Dumbbell (10 Repetitions)

The Romanian deadlift with a dumbbell activates the posterior chain, including the hamstrings and lower back.

Start by standing hip-width apart, holding a dumbbell in each hand. Again, chest out, shoulders back, core engaged! Keep your knees slightly bent, and maintain this position throughout. The back should be straight and almost parallel to the floor, with the head in line with the spine. Lower the dumbbells close to the body. A good stopping point is about mid-shin. When you feel a strong stretch in the hamstrings, slowly and controlled, return the dumbbells to the starting position. Be careful not to arch your back!

Push Press (10 Repetitions)

The overhead press is great for targeting the shoulders in particular.

The starting position is hip- to shoulder-width apart, holding a dumbbell on each shoulder. Stick your chest out, pull your shoulders back, and engage your core! Begin with a slight squat, about four to eight inches deep. Keep your torso upright. Then, push explosively upward while simultaneously pressing the dumbbells overhead until your arms are fully extended. At the end of the movement, your body should be straight, and then you start over.

Suitcase Carry (30 Seconds Each Side)

The suitcase carry is similar to the farmer’s walk, except you hold a weight in one hand, making it great for working the core, shoulders, and legs.

First, lift a dumbbell—or another weight—on one side. The core should be engaged, and the back should be straight. Walk straight ahead for 30 seconds, keeping your shoulders back and your core tight. Be careful not to lean to one side!

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Bear Crawl (30 Seconds)

The Bear Crawl is part of the Animal Moves series of exercises and is particularly suitable for the core, shoulders, legs, and hips.

Start on all fours, but keep your knees off the ground. Engage your core, keeping your back flat or neutral. Move forward in a crawling motion, keeping your core tight and your pelvis stable!¹