Hello guys, my name is David and i am a assistant trainer of a friend of mine, i just want to have my friend training being rate, by the way he is a professional, Indonesian Lightweight #1 Contender, his record is 17(14)-0-1.

This is the work out:

Monday & Friday Routine

Weight Training: Starting with 10 kg each and and lift 50 kg bench press for about 25 minute

Running: about 10 miles starting from 4.30 am in pitch black, i accompany him with bicycle

Shadow Boxing: 2 Rounds before starting the training

Pads Work: with me about 10 Round per day

Speed and Heavy Bag: 5 Rounds each per day

Monday:
(if they don't do the routine up there, this training usually once in two weeks)

Special Training in the mountains near our gym, usually running about 15 miles, balance training

Wednesday and Friday

Sparring with my friend 4 Rounds each day