hurns92

So what i am doing right now is 4 days a week, day 1 upper body without weights and then day 2 heavy legs and then 2 more days of that. But what your saying is add bench press add rows and shoulder press. But for these exercises what should be my rep range, how many times a week should i do them and should it slow and controlled or fast?

Hey guys I'm looking for workout that will benefit my karate and point fight but I still like to lift like a bodybuilder. Any way I can fuse the two so I don't feel bulky or slow?[/code]