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