Thread: Been out for a while now back! Advice Please

OK - been out of the game for a while due to operation and health. Some may have seen my posts a couple of years ago /or there abouts - never really got back into it, didnt know it bu i had serious med problems. So here's the crunsher! - I was a boxer on the British scene since I was 7 (in the blood old man was a boxer) stopped about 5 years ago because my significant other couldn’t handle it. Don’t blame her really.

Been training on and of for the last couple of months and just got back into the stride again a couple of weeks ago - mentally ready. havnt been this ready in years!!!!

I am looking to train 5 days a week Mon to Fri

Currently I am working different groups each day with a days rest in between each muscle group – where possible. (so hence training Mon, Tue, Wed, Thur and Fri – each programme runs continuously through those days)

Is 24 hours enough rest? feeling good with relatively no fatigue after 24 hour rest period - Lifting good weight.

Does anyone have good 5 day Training programme?

Week 1 Start, Week 3 Start etc...
15 Min Bag work (Warm up)
(The following are all supersetted with 20 Crunch and 20 Leg Raise)
Close grip Bench 4 X 10/12
Barbell Curl 4x 10/12
Hammer Curl 4x 10/12 (hammer curl bar)
Dumbbell Curl 4x 10/12
Inside Wrist curl 3x 10/12
Outside Wrist curl 3x1 10/12
Lat Raise 3x 10/12
Inverted Fly 3x 10/12
Neck Roll 4x 10

Week 2 Start, Week 4 Start etc....
15 Min Bag work (Warm up)
(The following are all supersetted with 20 Crunch and 20 Leg Raise)
Bench Flat 3x 10/12
Incline Dumbbell Press 3x 10/12
Flat Dumbbell Press 3x 10/12
Shoulder Press 3x 10/12 (Olympic bar)
Shoulder Press Dumbbell 2x 10/12
Seated Press Dumbbell 2x 10/12
Triceps Upright pinch 4x 10/12 (Heavy Weight)
Lay down Pull over 3x 10/12

You may well note that there are no leg exercises in here - I will be doing circuit training that will incorporate rabbits, squats, road work etc.. it is not my intention to work the legs in the same body building manner - as keeping the muscle elasticity is vital, no bulk required? - Upper body as might be looking at competeing again!?? who knows!

Would love to hear opinions on this programme.

Thanks one and all - the Londonner!