TRAINING
THE MAN WITH ONE OF THE GREATEST CHESTS OF ALL TIME , ARNOLD , CREDITS DUMBBELL PULLOVERS AS VITAL TO HIS SUCCESS AS A BODYBUILDER .
DUMBBELL PULLOVERS
4 SETS X 12-15 REPS
HOW TO DO IT : Bossie lies perpendicular to the bench with his head off the edge , hips low , legs bent and his feet firmly on the ground . He grabs a dumbbell with both hands and lowers the weight in an arc behind his head while keeping his arms straight , before returning the weight to the original position . He uses a weight that will allow him to perform between 12 and 15 reps . “ Training , no matter how intense or hard , is only the beginning of developing a great physique ,” says Bossie . “ It is what you do away from the gym that determines how far you will go in bodybuilding . The goal with this workout is not to break any records , but to hit the muscle group in the shortest period of time so that you can leave the gym and allow the chest to recover .”
MUSCLES TARGETED : Rib cage .
BOSSIE ’ S HANDY TIP : While lowering the dumbbell , drop your hips toward the floor to increase the stretch .
DECLINE DUMBBELL PRESS
4 SETS X 12-15 REPS
HOW TO DO IT : Bossie lies face-up on a decline bench with his feet on the ground . While bending his elbows slightly , he slowly lowers the dumbbells down to his chest . He keeps his elbows locked in a slightly bent position throughout the full range of motion , stopping momentarily at the bottom before pressing the dumbbells back up again .
He emphasises the fun aspect of bodybuilding : “ You must enjoy your training while you are working towards reaching a goal . What ’ s the point in doing anything if you are not having fun along the way ?”
MUSCLES TARGETED : Middle & lower chest .
BOSSIE ’ S HANDY TIP : Focus on moving the dumbbells up and back down in a slow and controlled manner as your body is not in a stable position .
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Muscle Evolution