How to incorporate Battle Ropes into my workout?

[Buggsy Mogues]

I started doing battle ropes today at the gym. Great fukkin workout..easily break a sweat and burn some calories and my arms were killing me after.

My question is how should I add them to my workout? Right now I'm an in shape guy basically trying to add lean muscle mass and...well, basically get ripped.

Heres what I'm doing currently:

Day 1: Legs/Abs/Regular cardio (usually treadmill or stairmaster)
Day 2: Chest/Triceps
Day 3: HIIT cardio
Day 4: Back/Biceps/Abs
Day 5: Shoulders/Calves/Forearms
REST
REST

Question is..how many times a week should I do these? Just once? Or more? Can I do them on the days I do other arm workouts, or would that be bad?

 

[The ADD]

Adding them on top of you current cardio seems like a lot of you are trying to add muscle mass.

I'm think replace them as one of your cardio options.

 

[YouMadd?]

Superset them in with a lift. It is a upper body core movement, so throw em in after or in between sets of a lower body movement...

If you want to get ripped, up your protein, less rest between sets, heavy weights.