Hi i want to do a lower body only routine and do like 1-2 upper

dip and ohp

>>40843495
any particular reason why?

>>40843482
Pull-ups and variants.
Dips and variants.

>>40843522
Personal preference. Find yours and choose two upper compounds you enjoy doing. >>40843529 this would also be ideal desu. I can happily base a whole workout around chins/dips/diddlys

>>40843482
>19
hnnnnng

>>40843582
im trying to find compounds that hit most of the upper body muscles, thats why i ask

>>40843522
That's two push movements, OP would be better off with one of those and pullups/chinups or rows to hit as many muscle groups as possible.

>>40843482
what is the origin of this picture?

ugh help
does it make sense to only bench press and ohp or should i train my lats too?

looks like this chick

http://spankbang.com/zlx0/video/she+takes+her+first+bbc

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What a gainz robber.

>>40843864
topkek

>>40843482
Just do SS

>>40843835
defo train your lats too. I dunno why everything in this thread is being so retarded. Do pull/chin-ups (weighted if necessary). If you only chest for upper body, such as bench, you'll overdevelop it and get rounded shoulders.

>>40843482
I generally workout 5 days a week, 3 lower body, one day back/bis/shoulders, one day chest/tris/shoulders, with the upper body days breaking up the lower body days. I think so far this is good for mainly focusing on lower body development without being wonky and disproportionate. I do shoulders twice a week because they lag in development, but change whatever you want to fit your goals, obviously, and choose whatever two rest days a week best fit your schedule.

>>40843482
If you're a girl, I recommend doing this:

> 3x8 OHP
> 3x8 Bulgarian Split Squats / Lunges
> 3x8 Pull-downs / Pull-ups
> 4x8-12 Leg press
> 4x8-12 Goodmornings
> 5x15-20 Glute kickback / Hip Thrust
> 5x15-20 Calf Raises

>>40846150
no deadlifting instead of good mornings? aren't the calf raises too high
oh and why not squat instead of leg press

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120KB, 1129x421px

>>40846150
no this is better

>>40846177
>no deadlifting instead of good mornings? aren't the calf raises too high
Good mornings are better for handling volume. If you want to do deadlifts, replace the lunges/bulgarian splits for it once a week.

There are squats, but split squats, which are better for learning proper form IMO, since you can't do butt wink nor hyperextend on it. But since it relies so much on adductors and posterior chain, which are the limiters for the weights, I've add leg press for extra quad volume.

>>40846211
Arguably, SS + chin-ups + hip thrusts would make a better routine. There's no reason to row or bench as a girl, since these are shorter chain movement than chin-ups and ohp, and will mostly add thickness to the torso (pectorals and lats/rhomboids). IMO, RDL/goodmornings would be a better choice for strengthening the lumbar, but to each its own.

>>40846386
good mornings look dangerous so are there any alts

and why hip thrust so much if they're supposed to be heavy?

>>40846589
>good mornings look dangerous so are there any alts
RDL, pretty much the same. Good mornings are actually safe, just start with light weight and remember that you should do it for reps, as a finisher (each rep safe and clean), not for intensity (struggling to get a rep done).

> and why hip thrust so much if they're supposed to be heavy?
Just as good mornings and leg press, they're there for extra volume, not heavy weight in this case. Bulgarian split squat will be very heavy on your glutes already.

>>40846667
has anyone actually done this routine?

>>40846722
My gf has been doing it for a few months with nice gains...

>>40846770
why isnt she doing anything for her chest

>>40846793
Well, IMO, doing chest work as girl will only increase the thickness of the torso, which does not looks good. Especially for her, who has big breasts. OHP and chin-ups are enough for getting your pecs minor and major strong for being healthy...

>>40846894
okay, no problem. thanks for pasting the routine. i was just worried about muscular imbalances because i always see that with lower body routines.

>>40846211
No this is shit

>>40843482
Is this MY girl?

>>40846894
training chest will result in more uplifted and firmer tits though and helps her not needing a bra since she's supporting them more by herself.

>>40843482
And what to do when you are allready big but want to become thin again but keeping your defined legs and ass? I have troubles not incorporating my upper body at all in my lifts. Even when i do squats i have to lift up the plates to load them.

File: Dani-Shugart-Delts-and-Pecs.jpg (137KB, 620x349px) Image search: [Google]

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>>40847380
>training chest will result in more uplifted and firmer tits
Not true, except for small breasts, maybe. Large breasts won't see any difference bc the muscle lays under the breasts, solely. Pic related is an extreme example, but a example still...

> helps her not needing a bra since she's supporting them more by herself
Not true, it's actually the other way around. If you over emphasize the pecs and front delts you will actually start looking with "chimp" posture, with rounded forward shoulders, bc the tension will be greater on the front than in the back.

What does support the breasts (and pecs as well) is the upper back, that's why chin-ups and face pulls are great for improving posture.

>>40843495
GOAT

fuck focussing bench for push, I don't want to have a new pair of balls near my face every other session

>>40843859
>nignog has smaller dick than you do

DROPPED

>>40847558
ever had a girl flex her chest and then touch her tits?

You accuse me of promoting muscle imbalance and still you do the same.
>dont train chest because it makes the torso thick
>dont train chest because it makes you get forward shoulders
>only train back it improves posture
train everything, strech and train proper posture and no one is becoming a chimp.

>>40847711
>You accuse me of promoting muscle imbalance and still you do the same.
How so?

>dont train chest because it makes the torso thick
>dont train chest because it makes you get forward shoulders
>only train back it improves posture

Not true. There's OHP on the routine. While that's not focusing on the chest, you sure get pecs development on OHP.

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>>40843482
>dog mom
>420 Friendly
>uses Tinder

what's up with women replacing actual human children with dogs and cats

>>40849650
i imagine that when they're too slutty to settle with a mate they'll use an animal to satiate their maternal impulses

>>40843694
bench, weighted chin and pull up, dips, rows, ohp. Throw in side lateral raises and face pulls and at the end of shoulder/push day

>>40843598
Is it legal?