Along with Arnold Schwarzenegger’s genes, Joseph Baena, aka Joe Baena, also has the grit to become a great bodybuilder and continue his father’s legacy. 

Baena has recently become one of the most promising young bodybuilders online after he won two consecutive competitions, showcasing a perfect physique. Recently, the youngest son of “The Austrian Oak” has shared his go-to exercise for building biceps.  

According to Men’s Health, though, he trains frequently with free weights like EZ bars and dumbbells. For quite some time, Baena has shifted to machine-based curl exercises to increase control and tension in the movement, resulting in more defined, bigger biceps.

Compared with the triceps, the biceps are smaller, so one session per week is sufficient to get those bulky pythons. Speaking of the American actor and fitness model, his biceps machine setup is quite similar to a preacher curl setup, which helps him maintain more consistent tension on the biceps throughout the motion. 

So, instead of chasing higher and higher weights to build videos, Baena’s machine-based curling setup highlights some key points to take care of:

• Having control over the range of motion and speed
• Practice different exercises with different angles 
• Progressive overload with time
• Must include pulling movements in the routine, such as rows and pull-ups
• Don’t forget to train legs and back

So, the go-to advice is to keep constant tension during exercise, which is more important than just lifting weights. 

Apart from his biceps, he trains himself like a true bodybuilder, focusing on every muscle group each week.

Joe Baena’s weekly training schedule

Baena follows an intense weekly training regimen. He shared his full week of training on his Instagram on May 6.

The post reads, “What a week of training looks like as a natural bodybuilder! This is the split that I used for the three-month prep for my first bodybuilding show. From the beginning to the end, I felt as though I made some great progress using the split.”

His weekly training includes:

• Monday- Pushday + Biceps
• Tuesday - Pullday + Triceps
• Wednesday - Legs
• Thursday - Posing + Cardio
• Friday - Upper body training 
• Saturday - Lower body training
• Sunday - Rest + Meal prep 

Along with training, Baena also eats a well-balanced, hearty meal, which helps fuel his workouts and busy lifestyle. 

So, a concoction of intense training, rest, and meals is the perfect combination to stay healthy and fit.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil