(intense instrumental music)
- Hello, my name is Gabriel Luna,
and I played the Terminator model Rev-9
in the new film "Terminator: Dark Fate."
Throughout my preparation for the film,
I worked with several different trainers,
and of course the Austrian Oak himself,
Arnold Schwarzenegger.
What we're gonna do today
is just pluck some of the favorites
of each of those trainers that I worked with.
Of course, some of Arnold's favorites.
Let's do it; let's train like a Terminator.
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When I started my training here in Los Angeles,
we first wanted to work on getting body fat down
and just strengthening the skeletal muscles.
Today I'm gonna work out with Josefine Holmberg,
and we'll get started with our warmup.
Before the bends, before the push-ups, before the pull-ups,
I personally have to warm up my shoulders.
I've dislocated this one playing
high school football in Texas.
I dislocated this one doing a stunt
in a film about 10 years ago,
so my shoulders are a sore spot for me
that I always have to be careful with.
So for that what I do is gonna do sets of 10
for your deltoids you rotate out.
This is the first exercise.
You want to do your anterior raises which is straight here
and then you want to do your lateral raises
which are going to be out to the sides of your body,
Now I do 10 of each.
For me that gets my shoulders warmed up
so I won't have to worry about injury,
and then we go into the workout.
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One of my favorite exercises when it comes to arms
is the 21's or the 7 7 7s.
Usually you do it with a barbell,
for me today I'm going to do it with a dumbbell.
What you want to do is you are going to take
the bicep curl motion and separate it
into 3 different movements.
You are going to do first just to the midway point
and then just go to the halfway point seven times.
From the midway point you do another seven.
Here you go, The final seven
it should be the full range of motion.
One thing Arnold always says is to,
"Pay attention to the negative and to go very slowly."
That's a completely different set of muscles
you are using.
So there you go, that's your 21's, 7 7 7's.
And I do 3 sets
so that's going to be 21 3 times.
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So continuing with arms and shoulders
we are going to kick into the Arnold press
because we feel that is probably appropriate for this.
Now when I was in Budapest working with Arnold
they had me doing a version where
I kind of came out of the body this way
into the rotation
and it feels to me that I'm getting a little bit
in the front deltoid
by keeping the movement out front of you like this
(Upbeat instrumental music)
Okay so now we are going to talk chest.
Of course you know all the exercises
there's the bench press, there's the incline,
there's the dumbbell bench press.
Another good exercise for the chest,
especially the lower chest,
is going to be your dips.
Many people think that the dips are for your triceps,
which they are,
but they could also really train your pecs.
With the dips you can either do it
on your assisted dip machine you may have at your gym
or you can just do it on the basic dip bar.
And I do 12 to 15 reps or sets.
Okay, so this next exercise is actually
one of Arnold's absolute favorites.
You can do the chest pullover here on the bench,
using the dumbbells.
Now, example of it is,
you want to get your shoulder blades
kind of on the corner of the bench there.
Now in the back position your hips should be sunken
down towards the floor,
and as you raise using the top of your chest
and most of your pectoral muscles,
you thrust your hips up into this position.
And that is a chest pullover.
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I got a lot of training in my legs
doing just the stances and the forms
when we were doing some of the martial arts
and working our fight choreography.
But one of my favorites is the deadlift,
it works your core, works your body,
the trap bar dead lift is great
because there is a lot more control
if you are using your dumbbells or barbells
you want to keep it close to the body as you come up
and thrust your hips forward.
But here we are going to do it on the trap bar.
Usually I load it up maybe 120 kilos,
140 something like that.
Just kind of, you know, nothing too crazy.
This is obviously not that,
but we are just going for form today so here we go.
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For your back there is your lat pull downs
you got your landmine rows
but one of my favorites,
which you don't always see is the
straight arm lat pull down used on the cable machine.
I do 4 sets,
12 to 15 reps.
For me the straight arm,
I really enjoy this exercise
because when I look in the mirror
I can just see the lat there,
kind of on the side of the body.
But for me I just feel like I did a lot more work
in the center of the back and then here on the flanks.
Kind of working both your back
and a little bit of your oblique in your flank.
(Upbeat instrumental music)
Now my absolute favorite ab exercise
is the Dragon Flags,
of course originated by the great Bruce Lee.
Usually I get about 8 to 10 in that first set
then of course it starts to go down and down
as you get more fatigued,
you're at the end of your work out.
So now the Dragon Flag is very important
to maintain a complete flat board in your body
give it a little bit of arch as you lower your legs
to the ground.
The legs must never touch,
you keep a solid core to keep your body
in a really stiff board-like position.
And then from your core you lift your body
back up to a vertical position.
And that's the Dragon Flag
The Russian Twist is a great exercise
to try and get a taper in the mid section,
to really work the side of your abs
and work the core of your obliques.
You take away 10 to 25 pounds
you keep it here at your chest
or you extend it from your body
to get a little bit more resistance on your way up.
And you cross your legs and twist your body
left to right.
For the Russian Twist I try to do a full minute,
so you can probably get about 60 - 80 reps in that minute
and do that 4 times.
As Arnold says,
"We should learn from Cassius Clay."
Only start counting when it starts hurting.
(Upbeat instrumental music)
So when it's all said and done
to finish after you've worked whatever muscle group
you want to work
after you've done your abs for 10 minutes
and do 10 minutes on the assault bike,
you're going to do it hit training style
so that means 1 minute full blast,
keep it above 70rpms,
2 minutes at a midrange, 40-50rpms.
Back to 1 minute full blast
and do that on and off,
3 sets you'll have 10 minutes.
And there you go.
Core is working the ropes;
Good for your core, good for your body,
good for your heart.
Hard as you can for a minute
nice good pace for 2,
hard as you can for a minute,
nice good pace for,
keep alternating so you get your 10 minutes of cardio.
And that is the end of your workout.
By that point there is probably puke on the floor
and if so that's all good,
clean that off for the next man,
keep it moving, come back and do it again tomorrow.
And that is how you train like a Terminator.
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