I don't do any bulking/cutting thing. But I'll say that playing football/rugby/jogging ka whatsoever definitely is not a reason why you are not working out your legs. You may not want to "enlarge" (if you able to) legs with workouts, but for whatever reasons if you said cutting/bulking, leg day shouldn't be out. Because that's one of the large muscle group to work, and working quadriceps secrete 2-3 times more growth hormone than working the tris.So if you want cutting, you hope you burn more fat (by exercise a large muscle group,yes you burn fat) and pack up some mass (by the growth hormone,you do). So why you will sacrifice your leg day? In fact if you really want to CUT, instead of alternating day with cardio/weight training, why don't you do a 15-20 mins of cardio post workout everyday. And then made it a 5/6 training day with 1/0 cardio day a week?

i do triceps with chest...
a normal routine would be : chest dips, bench press, inclined bench press, dumbbells pullovers,flyes, push-ups, bench dips...
all in 4 setsx 8-10 reps

Good figures. I see. Mind to share some pic on the calves and quads. Interested to see.

Thanks!! i started doing concentration curl and concentrate on the 'peak', i can really feel the pressure on my biceps haha.

By the way, i saw some video comments on youtube saying about 'strong' and 'endurance' style for the same exercise. when doing strong, more weight and lesser reps; when doing endurance, lesser weight but more reps. would anyone care to clarify and explain this?

Thanks!

Good thing! But it's more on powerlifting?

It's quite simple. Want to look like a bodybuilder train like one. Want to look like a powerlifter, train like one. Cause and effect. Some idiots will say train like a powerlifter eat like a bodybuilder. Meh... A powerlifter will still look like a powerlifter no matter how much he diets down. Sure some will use examples like Ronnie Coleman and Johnny Jackson as bodybuilders who came from powerlifting backgrounds but for every one of those, there is a successful bodybuilder who did a bodybuilding split from day 1 of training.

Leave them be. I don't know you well enough to comment but a lot of young punks seem to get this elitist I'm better than thou kind of mentality when they start weightlifting for a few years and are far, far, far from getting huge. Not targeting you, just sayin. Take a look at big guys like Kmaru, angrydog, free_enuf... and professionals like Wong Hong and Terry Gallyot.

They rarely diss people or act condescending. They educate, not humiliate. Some people need a lesson in humility. Is this why there's never a big attendance in a H & F meetup? =)

I'm going to assume that most of the males reading this can do at least 7-8 bodyweight pull-ups, with whatever grip you prefer. If you can't, and have been training for more than a few years, take this as a wake-up call that you seriously need to reconsider your training, nutrition, or both. Read this article from T NATON contributor Tim Henriques and get to work. If you can already do 7-8 reps, keep reading.

Lots of volume! I like!

I did back yesterday, later today'll be chest!

you should wear a shirt with "Shut Up and Train" written on it... any wise uncle(s) come give advise, just point at your shirt...