阿诺德：我还没说完。每两天我会做下蹲和弓步，还有举杠铃。

Arnold:I'm not finished. Every other day I do lunges and squats, and I lift free weights.

可以举杠铃，哑铃，或者俯卧撑。每周三至四次，每次40-45分钟。

Do some barbells, dumbbells, and push yourself. You can do this three to four time a week. Like 40-45 minutes.