By Victor Pride
BoldAndDetermined.com writer Victor Pride's consultant to bodybuilding process, approach and diet.
Advertised at bodyofaspartan.com
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Additional resources for Body of a Spartan
On the parallel dip bars, lower yourself as far as you can comfortable go and back up again. Do as many repetitions as you can do. If you can easily do more than 20 you can strap a weight to your waist for added resistance. Page 42 Dips are also an effective for developing the triceps and shoulders. Pictured: Dips Bottom Position Page 43 Pictured: Dips Top Position DUMBBELL FLIES (SUPPLEMENTAL) Dumbbell flies (short for butterfly) are highly effective for developing the width of the chest. Lay on a flat bench and grab a pair of medium to light dumbbells.
These are a very easy exercise to use heavy, heavy dumbbells with. Pictured: Dumbbell Rows Bottom Position Page 58 Pictured: Dumbbell Rows Top Position Page 59 PULLOVERS (SUPPLEMENTAL) Pullovers are a back exercise and they are very good for obtaining a nice v-taper shape. Grab a moderately heavy dumbbell, lie sideways across a bench, lower the dumbbell behind your head and back up again. Aim for 8-12 repetitions. Pullovers are a shaping exercise and do not need to be performed super heavy. Pictured: Pullovers Top Position Page 60 Pictured: Pullovers Bottom Position THE BACK The back is comprised of many different muscle groups.
Aim for about 8-12 repetitions and concentrate on the movement. Dumbbell flies can be performed as often as 3 times per week, or less, depending on chest development required. Page 45 Pictured: Dumbbell Flies Top Position Page 46 WEIGHTED PUSHUPS BETWEEN BENCHES (SUPPLEMENTAL) Weighted pushups between two benches is a man maker. They will develop the chest, shoulders, triceps and abdominals. Situate yourself between two benches, have your gym partner or a random gym-goer place a weight on top of your back and perform as many pushups as you can.