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Old 11-04-2014, 03:14 PM   #27
bodybuildingidiot
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Join Date: Apr 2014
Posts: 281
My friend just asked me to have soccer matches twice a week. So I may change routine to 2 days split, probably lower/upper split.

I will use Lyle Mcdonald's generic bulking routine.

Lower
- Squat 10-12 reps
- SLDL 10-12 reps
- Calf raise 10-12 reps
- Seated calf 10-12 reps
- Crunches 10-12 reps

Upper
- Bench press 8-10 reps
- Row 8-10 reps
- Overhead press/Inclined bench press 8-10 reps
- Chinup 8-10 reps
- Bench dips 10-12 reps
- Bicep curl 10-12 reps

Lower/upper, twice a week

Rest-pause set of 30 sec (40 sec if necessary). Total 30 reps.

For 8-10 reps,
8-3-2-2-2-2-2...

For 10-12 reps,
10-5-3-3-3-3-3...
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Last edited by bodybuildingidiot; 11-04-2014 at 10:00 PM..
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