ass_face
New member
Being a former bodybuilder... or at least training like one... the transition has taken some time.
I only lift 2 times a week. Since my legs and calves are huge, I no longer train legs. Since we do tons of kicks, squat jumps, jump rope etc... I think I can live without training them.
I concentrate on Back one day, Shoulders and Chest the other.
For back I do:
Pull-Ups... shoot for 80 reps with as few sets as possible... right now I am at 4 sets.
Bent Rows... 4 sets of 10-15 reps
Low Row ... 3 Sets of 10-15
Clean and Jerk 4 sets of 8-12
Lying Dumbell Flyes for Mid back
To finish I will do a few sets of low back extensions
Chest
Bench
Incline DB
Dips
Shoulders
Standing Press
Upright Row
Side Laterals
It seems to work well for me. I don't train arms at all. They get all the work they need from these movements.
I only lift 2 times a week. Since my legs and calves are huge, I no longer train legs. Since we do tons of kicks, squat jumps, jump rope etc... I think I can live without training them.
I concentrate on Back one day, Shoulders and Chest the other.
For back I do:
Pull-Ups... shoot for 80 reps with as few sets as possible... right now I am at 4 sets.
Bent Rows... 4 sets of 10-15 reps
Low Row ... 3 Sets of 10-15
Clean and Jerk 4 sets of 8-12
Lying Dumbell Flyes for Mid back
To finish I will do a few sets of low back extensions
Chest
Bench
Incline DB
Dips
Shoulders
Standing Press
Upright Row
Side Laterals
It seems to work well for me. I don't train arms at all. They get all the work they need from these movements.