Sunday - Rest
Monday - Chest/Triceps, box 1 hr
Tuesday - Biceps, box 1hr
Wednesday - Running, Legs Workout
Thursday - Shoulders/Back, box 1 hr
Friday - Rest
Saturday - Play bball for cardio

I'm 5'8 160lbs, any better plans to my work out, I do not want to get too skinny because I have to pack on muscle for fire fighter strength/agility test coming up...

Thanx Ron

Are you getting good results with your own bi day?

yea, i find if you lift heavy with low reps you get more blood into your body giving you stronger and quicker punches, and some say high reps low weight but that just builds better stamina..which 1 do you choose?

Don't choose just one, incorporporate both into your workouts. Heavy weights and low reps increases your limit strength (max), while lighter weights and high reps do more to enhance starting strength. By lifting in between heavy and light weights you can increase your explosive strength, which is a continuation of starting strength; it's just the ability to keep on going once you've started (i.e. a sprinter bolting off the blocks and having the ability to keep up an intense speed throughout the race). Perhaps you could do a few weeks working heavy, then a few at medium, and then a few at light; or you could do heavy monday, medium wednesday, and light friday, or whatever you can think of. The possibilities are endless, just don't limit yourself to one type of training.