what do you think?

[lil rocky]

monday wed friday:
1. heavy bag 3x5 minute rounds
2. shadow box about 10-15 minutes
3.run about about 15 minutes(burpees)

tuesday thursday saturday
1.db press 4x10
2.db flyes 4x10
3.db curl 4x10
4.tricep ext. 4x10
5.kickbacks 4x10
6.pullups 4x10
7.chinups 4x10
8.db rows 4x10
9.arnold press 4x10
10. lat raises 4x10

each day should take about 1 hour to workout and also should i use weights or go to body weight exercises only and use elastic bands like i use to. and remember im not fighting im just trying to get into good shape and stuff to stay healthy! all help is appreciated.

[Rockin']

Looks to me as if you want to be a body builder,. Boxing is not your goal, is this true?

Rockin'

[lil rocky]

no i dont want to be a bodybuiler i just want to be in good shape and i thought boxing could get me in good shape thats why im asking for help with my program

[Rockin']

do erobic type activities and use your own body for the exercises. Boxing is about endurance, work that and youll be better off to start.

Rockin'

[trips420]

Are you spliting up all those exercises with the weights over 3 days or do you do all that 3 times a week?

[fraidycat]

Rockin' knows of what he speaks.

First off, only boxing will get you in shape for boxing. Boxing will help get you cut and fit if you're a weightlifter, but no amount of weightlifting in the world will make you into a good boxer.

If you just want to get fit, boxing is a great physical and mental workout to complement a weightlifting program. If you want to learn to box and use weightlifting to supplement it, though, then the gym routine you outlined above is too specialized, IMO. You want to concentrate on compound movements like squats and cleans, that make you use a dozen or more muscles in concert; not isolating exercises like dumbell flyes and curls.

I'm on the weight pile 3 days a week for around 90 minutes, and in the boxing gym 3 or 4 days a week for 2 hours or so, alternating days. My weight routine is:

1 day -- 8 sets of squats (+ warmup set)
1 day -- 8 sets of deadlifts (+ warmup set)
1 day -- 8 sets of cleans (+ warmup set)

I jump rope for 5-10 minutes between every couple of sets. I usually pyramid down, i.e., use a lighter weight each set, and do 6-8 reps per set. By the time I hit that 8th set of squats, I'm usually just using the bar plus maybe 20 lbs, and I'm hitting failure or my physical pain threshhold; I'm that burned out. (I used to bodybuild, so I know that my body responds well to pyramid drop sets and 6-8 sets of 6-8 reps. Your mileage may vary. If you haven't lifted before, start with 3 sets.) Warm-up sets are done with 50% of my max for about 15 reps.

I've been on this for a few weeks, now, and it's made a huge difference in my mobility in the ring.

[trips420]

If your just trying to get in shape then what your doing is fine but you might have to change it up abit.Seems like you just want to use a couple of boxing exercises for cardio.Lifting weights is great and the out come of doing it depends on a few things setting genetics aside.If you just wanna be trim and defined with decent muscle size then the way to do it looks some what like your routine.

this is a basic routine thats uses weight lifting and cardio to get a trim athletic body

monday - weights
chest - triceps - abs

tuesday - cardio 30 min to a hour

wednesday - weights
back - biceps

thursday - cardio 30 min to a hour

friday - weights
legs - shoulders -abs

saturday - cardio 30 min to a hour

sunday - off rest

Pick out 3 exercises you like for each muscle group and do 3 sets of 8-10 reps per set of each exercise.Do some good research and figure out a diet that works best for you if you dont have one.Most people like to eat smaller meals every 3 hours because your body slows its use of the protein and carbs you intake after 3 hours of not eating. If you get a little run down you can take off thursday from time to time if you need the extra rest.After you trim out and tone up if you decide you wanna add more muscle just slack off the cardio intake more protein and start adding more weight.