LESSON THREE

Your Third Week
Massive Muscles
This week we will begin to put more emphasis on your chest training. The chest
muscles can be developed to a tremendous degree. Men around six feet tall can
develop a 49-inch chest. But, to get the maximum measurements will require
maximum dedication!
Exercise Grouping
As previously mentioned, the exercises included in this lesson emphasize the
development of the chest. There is one exercise for Weight Trainers and another
one for Non-Weight Trainers.
We recommend that you perform this chest exercise with the other chest
exercises. Perform all arm exercises together, and all leg exercises together as
well. This is known as exercise grouping and is beneficial to every bodybuilder.

By concentrating on one muscle group for several routines, you “flush up” those
muscles, and they become bigger, faster!

EXERCISES FOR
MASSIVE CHEST SIZE

Non-Weight Trainers

Push-ups

Between Chairs

Position yourself on

three chairs or boxes

as shown in the

illustration. Lower

your torso between

the boxes using a

push-up motion. Dip

down as far as you

can, and stretch your

chest. Return to the

starting position.

Try 8 reps for starters.

This is a tremendous

exercise for

developing your chest

to the fullest degree

EXERCISES FORMASSIVE CHEST SIZE

Weight Trainers

Straight Arm

Pullover

Using a fairly light

weight, attain the

position

shown in illustration

A, with your hands

6 inches apart.

Lower the barbell

back over

your head as far as

you are able,

taking a deep breath

as it descends.

Exhale as you return

the weight to its

original position.

This exercise enlarges your rib cage,

develops your chest muscles and gives your chest an excellent shape.