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Thread: New work out

  1. 01-25-2007, 01:19 PM #1
    JasnoE
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    New work out

    I started boxing so i have made a new work out and would like some suggestions. i will be boxing tuse. and thurs. and maybe sat.

    Monday (chest,back)
    incline bench 3x 10,6,4
    flat bench 3x 10,6,4
    flys 3x 10,8,8, or pull overs same reps
    pull-ups (as many sets until 50 are accomplished)
    high pulls 3x 10,6,4
    bent over rows 3x 8,6,4
    lat raises 2x 10,10

    tuseaday (legs)
    squat 5x 10,8,6,4,2
    dead lift 4x 10,6,4,2
    lunges 3x 10,10,10
    calf raises 5x 15(all)
    good mornings 3x 8,6,4

    wed (off)

    Thursday (shoulders,traps)
    clean and press 5x 8,6,4,2,2
    Arnald press 3x 10,8,6
    Front raises 3x 10,8,6
    BB shrugs 3x 8,6,4
    incline DB shrug 3x 8,6,4

    friday (Bi's, Tri's, and forearms)
    BB curl 3x 10,8,6
    hammer curl 3x 8,6,4 ss with
    incline curls 3x 8,6,4
    scull crushers 3x 10,8,6
    tricep extentions 3x 8,6,4
    weighted dips 3x 10,8,6
    forearm curls 5x 15(all)
    Reverse forearm curls 5x 15(all)
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  3. 01-25-2007, 08:37 PM #2
    P-funk
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    to much pressing.....especially if you are boxing! You shoulders are going to hate you (your neck to probably after awhile).

    Back to the drawing board and re-think this one.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book
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  4. 01-26-2007, 01:09 PM #3
    JasnoE
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    What are some exercises that i could use to make it better. I have free weights, and a bench/squat rack so im kind of limited on the exercises i can do
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  5. 01-26-2007, 08:51 PM #4
    zl214
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    i get the feeling that there is too much volume.

    Just work less and rest more.
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  6. 01-26-2007, 08:56 PM #5
    Double D
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    P, so so simple. I was expecting a long ass answer to this one.

    Agreed with the last fella.

    Drop the arm day all together, its such a waste of time. I would much rather throw in biceps at the end of your back day and tris at the end of shoulders and chest.
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  7. 01-27-2007, 01:12 PM #6
    JasnoE
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    Thanks for the help i appericate it
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