Daniel Garcia said:The same goes for biceps—doing pull-ups on a bar positioned above you. Personally, I mix my own bodyweight movements with standard barbell lifts. I’ll hit classic bench presses and incline presses using wide, medium, and narrow grips, plus overhead presses with three different widths. For biceps, I use a seated EZ-bar curl and standing barbell curls with a wider grip. For legs, I stick to squats or overhead barbell lunges. I also swear by incline sit-ups and back extensions, especially when holding a weight plate. If I’m feeling extra pumped on a given day, I’ll throw in some dumbbell work, like single-arm horizontal rows on a bench and stuff like that.
Actually, ignore that... you aren't a bodybuilder, you're a fighter. You don't need every single isolation exercise for every muscle, otherwise you'll spend way too much time stuck in the gym. Just go two or three times a week for 45 minutes to an hour. Stick to the "big" lifts—bench press, deadlifts, rows, squats, core work, and pull-ups. Avoid the machines, the cable towers, and all that nonsense. Focus on building explosive power rather than just absolute strength (look up "plyometrics"). In the gym, that means performing the concentric part of the movement as fast as possible while using the same weight you'd use for a standard strength session.