Tuesday, July 7, 2015

Workout of the Day: Shape Up With Arnold Schwarzenegger

It was an Arnold filled week to end June and begin July with Dammaged Goods presenting Conan the Barbarian and Destroyer, Terminator: Genisys hitting theaters, missing a Predator screening and watching it at home. The Oak's 1982 workout video, Shape Up With Arnold Schwarzenegger inspired a few workouts as I watched to add to the week's motif. While the likes of Jane Fonda, Cher, Cindy Crawford and Claudia Schiffer have all released workout videos, only a handful of notable men have done the same. Arnold's video proceeded 1987's Dolph Lundgren's weight free Maximum Potential which was followed by the 1993 at home and in the gym routines of one Marky Mark. In Shape Up, Arnold works out with basic EZ bars, adjustable dumbbells and a shiny chrome Universal Machine. He's joined by Ms. Olympia Rachel McLish and future Chippendale's icon Roger Menache.

There's basic routines for Men and Women, weight free workouts and advanced programs. Lots of simple yet challenging routines focusing on form and progression starting with calisthenic warm up and stretching then utilizing basic exercises like Squat, Deadlift, Military Press, Chins, Rows, Bicep Curls, Pushdown, Lateral Raises and the like. Body weight wise you only need some space and a couple of chairs to do push ups, dips, lunges, etc. There's even several aerobic style finishing exercises like lying leg kicks, side bends and butt lifts. Arnold is big but not huge while McLish is slim and tan then Menache is fit and athletic. The 80's outfits are terrific with short shorts, leotards and Menache rocking same color shorts and tank. Arnold gets real handsy with both to show them proper form and bust them if they slack. Phrases like "much more energy" and "two more reps" dominate the dialog while pointing out common problem areas where flabbiness is rampant. The 80's synth soundtrack by Craig Alan Woodard is awesomely catchy in an inspiring meets porn kind of way.

I took a page from the Men's Advanced routine for Shoulders and Arms:

Shoulder Press/Lateral Raise/Rear Raise - Done as a giant set with no rest in between
DB Bicep Curls/1-Arm Triceps Extension - Arms done in supersets
EZ Bar Curls/Triceps Cable Pushdown
DB Concentration Curl/Lying French Press
Wrist Curls/Reverse EZ Bar Reverse Curls

Arnold advocates 3 sets of 10 reps for each superset then finishing with high repetition calf raises and abs in the 20-25 range after every workout. While some of the exercises are questionably outdated, Shoulder Presses and Lat Pulldowns behind the neck can shear your shoulders. There's no nutrition section for the video but remember, "shaping up is a way of life, stay positive, work hard and you will achieve all your goals. Good luck!"

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