Arnold Schwarzenegger shares a dumbbell workout in his Pump Club newsletter that you can complete at home, or in a quiet corner of your local gym. According to Schwarzenegger, the session is not ...

Sit up while simultaneously pressing the dumbbell directly overhead. Feiden notes this is important; make sure your track is straight up “like Superman flying.” Reverse the movement slowly ...

Press the dumbbells overhead while rotating your hands ... Bench Dips (3 sets of 10 to 15 reps) Superman Presses (3 sets of 10 reps) Directions: Begin with pike pushups, emphasizing the vertical ...