Joseph Baena, son of the famous bodybuilder and actor Arnold Schwarzenegger, may not have the same accolades as his father, but he is no stranger to the gym. Baena recently took to Instagram to share his pull day workout routine with his followers, highlighting his dedication to fitness.
Baena revealed that he works out six days a week, dedicating two hours each day to training and an additional 20 minutes for fasted cardio in the morning. His intense workout routine is aimed at fine-tuning his physique, ensuring that he is always in top shape.
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Here’s a list of the moves Baena performed during his pull day, followed by a breakdown of each one:
- Pull-Ups
- Reverse-Grip Pulldowns
- Bent-Over Rows
- Close-Grip Pulldowns
- Chest-Supported Rows
- Barbell Biceps Curls
- Pull-Ups
Baena started his pull day workout with pull-ups, which he considers an essential exercise for filling up the back and widening the lats. According to Baena:
“I always start my back pump with pull-up. An essential exercise for filling up the back and widening the lats.”
Pull-ups
Pull-ups are a challenging exercise that requires an individual to pull dead weight in the opposite direction of gravity. It tests one’s strength for their size, also known as relative strength. The more reps one can perform on this movement, the more relative strength they possess.
Reverse grip Pulldown
The reverse grip pulldown is another exercise Baena performed on the cable lat pulldown machine. This exercise targets the lats using an underhand grip compared to a pronated grip (palms facing down), which activates the biceps brachii to a greater extent. In addition, it places less strain on the shoulders during the eccentric portion of the lift.
Barbell bent-over row
Baena also performed the barbell bent-over row, which primarily works the latissimus dorsi and contracts other muscles in the back, including the traps, rhomboids, and posterior deltoids. The bent-over row allows lifters to use heavier weights since it’s performed with a barbell. This exercise mimics the same hip hinge required to complete a deadlift. Holding a continuous hinge in the hips while pulling weight ignites motor units in the core and lower back. Thus, the barbell bent-over row makes for an excellent carryover exercise for deadlifts.
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Close-Grip Pulldowns
Joseph Baena also performed close-grip pulldowns during his pull day workout, which are a variation of the lat pulldown exercise. With a neutral grip and a V-bar attachment, the movement engages the mid-back muscles, including the rhomboids, trapezius, and lats. Additionally, the biceps are activated to pull the load.
Chest-Supported Rows
Chest-supported rows are done on an incline bench, and Baena performs them with dumbbells. This exercise effectively targets the upper back muscles and lats. By rowing at an incline, the body is given another angle to row, firing muscle neurons in the back that are not often targeted since many pulling movements are horizontal and vertical rows.
Barbell Bicep Curls
Finally, Baena finishes his pull day workout with barbell bicep curls, which allow him to utilize heavier weights than when using dumbbells. By increasing the load, the lifter can trigger greater muscle growth in the biceps.
Despite being part of the Schwarzenegger legacy, Baena has yet to announce plans for an official bodybuilding debut. However, he has been spotted working out with famous bodybuilder Mike O’Hearn. Baena says he doesn’t feel pressured to live up to his father’s legacy and that he is very motivated and driven:
“I don’t have to get into acting or Bodybuilding”
Joseph Baena: Will He Rise to the Top of the Bodybuilding World?
Despite being part of the Schwarzenegger legacy and regularly working out with bodybuilder Mike O’Hearn, Joseph Baena has yet to announce plans for an official bodybuilding debut. However, he remains motivated and driven, saying,
“I’m happy about my relationship with my dad. But I’m more happy that I am finding joy in what I’m doing and that I’m doing exactly what I’ve always dreamed about.”
Overview
Joseph Baena may not have the same accolades as his father, Arnold Schwarzenegger, but he certainly shares his passion for fitness and bodybuilding. His dedication is evident in his six-day-a-week workout routine, which includes two-hour training sessions and fasted cardio. Baena’s pull day workout, which he shared on Instagram, features a variety of exercises to target different muscles in the back, including pull-ups, reverse-grip pulldowns, bent-over rows, close-grip pulldowns, chest-supported rows, and barbell bicep curls. Despite being part of the Schwarzenegger legacy, Baena says he doesn’t feel pressured to live up to it and is happy to pursue his own dreams and passions.
Courtesy Image @joebaena (Instagram)
