Work Out #1 No BS - Boxing Forum
Boxing Forum
Navigation
Go Back   Boxing Forum > Boxing Forums > Training & Nutrition

Reply
 
Thread Tools
Old 01-04-2008, 11:51 AM #1
Detroit101 Detroit101 is offline
Contender
 
Join Date: Dec 2007
Location: In The Dirty Glove
Posts: 371
Quoted: 0 Post(s)
Rep Power: 9
Detroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond reputeDetroit101 has a reputation beyond repute
Points: 33,698.36
Bank: 7,001.21
Total Points: 40,699.57
Default Work Out #1 No BS

Here is one of my workout routines...do each of the 4 excersises directly after the other, rest for 45 seconds and repeat 3 times for each group...train each body part once in the beginning..... after 1 month do them 2 times a week.

Dont try this unless you are already in good shape....this will keep your heart rate elevated throughout the entire work out....after 6 weeks of this you will be much stronger, faster and your endurance will be sick!!!!

Alternate weight and reps every 6 weeks.


WO # 2

Legs Rest 45 Seconds between Each Set
(All Exercises do in succession)

All Exercises 3 x 25 Week 1

• Squat 95lbs
• Squat to Calf Raise 95lbs
• ½ Squat 95lbs
• Squat Jump BW

3 x 25

• P Ball Hip Bridge BW
• P Ball Leg Curl BW
• Lunge Jump Right BW
• Lunge Jump Left BW

3 x 25

• Single Leg Squat Right BW
• Single Leg Squat Left BW
• Leg Press 400lbs
• Leg Extension 50lbs

Chest 3 x 25 Rest 45 Seconds between Each Set

3 x 25 Week 1

• Bench Press 95lbs
• Push-Ups BW
• Dip Hops BW

3 x 25

• Nautical Chest Press 95lbs
• Freedom Incline 40lbs Each Side
• Push Up Fronts Back & Forth BW


3 x 25

• DB Incline 35lbs
• Med Ball Push Up Hop BW
• DB Incline Fly 35lbs


• Cardio 9 Miles on Bicycle in 30 Minutes


WO # 2 Back

3 X 25 W/ 45 Second Breaks Week 1

• Nautilus Seated Row 96lb
• Nautilus Pull Down 96lb
• Band Reverse Fly Blue

3 X 25

• (Dumb Bells) Incline Row 20lb
• DB Reverse Incline Shoulder Press 15lb
• DB Incline Reverse Fly 15lb

3 X 25

• Bent Over Alternating Row Blue
• Down Hill Skiing Blue
• Bent Over Row Blue
3 X 25

• Negative Inverted Row All 3 Body Weight
• Plank’s Hello’s
• Negative Pull Up’s

AB Circuit – Body Weight – 1 X 25___

• Perfect Sit Ups
• Ear Muff Crunch
• Knee to Elbow Crunch
• Tuck Crunch
• No Hand In & Outs
• Stiff Leg In & Outs
• ½ Way Down Sit Ups
• Oblique Dips Right
• Oblique Dips Left
• Oblique Crunch Right
• Oblique Crunch Left
Detroit101 is offline   Reply With Quote
Advertisements
>>>TO REMOVE THESE ADS, PLEASE REGISTER HERE FOR FREE<<<
Reply

Share This With Friends

User Tag List

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump

 

All times are GMT -4. The time now is 05:17 AM.

Powered by vBulletin® Version 3.8.2
Copyright ©2000 - 2016, Jelsoft Enterprises Ltd.