my routine

[John125]

day 1 (chest)
bench press (3x5) or (5x3)
dumbell flys (3x8)
dumbell press (3x5)

day2 (arms)
curl (3x8)
tricep curl (3x8)
dumbell curl (3x8)
wrist curl (3x20)

day 3 (back and shoulders)
shrug (3x8)
foward arm raise (3x8)
lateral arm raise (3x8)
straight leg deadlift (3x8)
overhead dumbell press (3x8)

day 4 (legs)
squat (5x5) or (3x8)
lunges (5x5) or (3x8)
deadlift (5x5) or (3x8)

I lift on monday-thursday
also every day i run 2 miles plus warm ups and bike 3 miles, along with chin ups and dips
JW what you guys think of the regime, ive only done it for 1 week now and i like how i can work each muscle group hard one day and then give it plenty of time to recover while moving on to the other stuff. If anyone knows of some other lifts i can mix in that would be great. Any comments welcome

[kryo]

damn, with that type of hardcore regime I'd be surprised if you didn't turn out just amazing looking!!



2 months TOPS.

[g0tcha]

i personally do 4x10 or 4x12 for most of my workouts when i lift just for a little extra muscle endurance. for shoulders i dont really lift heavy. i do a burnout conditioning routine thats somewhat similar to yours. its 4x10 but i rotate between exercises until ive completed 4x10 for every workout. start of with front raise 10 reps, military press 10 reps, lateral raise 10 reps, and then bend your knees lean forward a bit for balance keep your arms straight, swing your arms back but controlled 10 reps then start from the beginning till every exercises gets 4 sets each. i usually use 10-15lbs in each hand. its brutal on the shoulders but if you can push through it without stopping it will definitely teach you not to keep your hands down because when you feel that burn you just want to quit. but anyways your routine looks pretty solid and do what rep set range works for you. i would maybe add good mornings to our back day just because it a great workout that helps with being more elusive. when bending in all directions. you probably have a routine but just didnt post it but just incase, dont forget about abs.

[bbos]

day 1 (chest)
bench press (3x5) or (5x3)
dumbell flys (3x8)
dumbell press (3x5)

day2 (arms)
curl (3x8)
tricep curl (3x8)
dumbell curl (3x8)
wrist curl (3x20)

day 3 (back and shoulders)
shrug (3x8)
foward arm raise (3x8)
lateral arm raise (3x8)
straight leg deadlift (3x8)
overhead dumbell press (3x8)

day 4 (legs)
squat (5x5) or (3x8)
lunges (5x5) or (3x8)
deadlift (5x5) or (3x8)

I lift on monday-thursday
also every day i run 2 miles plus warm ups and bike 3 miles, along with chin ups and dips
JW what you guys think of the regime, ive only done it for 1 week now and i like how i can work each muscle group hard one day and then give it plenty of time to recover while moving on to the other stuff. If anyone knows of some other lifts i can mix in that would be great. Any comments welcome

this is a good routine for a bodybuilder, boxing is very different from bodybuilding,

[Trrmo]

this is a good routine for a bodybuilder, boxing is very different from bodybuilding,

I agree.

At the moment what I do is two full body weight workouts a week so it doesn´t interfere with boxing training.

Chin-ups x 3
Bench press - 3 x 4-8 reps
Shoulders - 3 x 6-8 reps (I do raises due to shoulder prob but military presses better)
Tris - 3 x 6-8 reps (do this between two benches with a weighted barbell on my lap and then dip)
Squats - 3 x 10-12 (no squat rack so use weighted backpack as well as weighted barbell)
Calve raises x 3 (standing on barbell with weighted backpack)
Rows x 3 5-8 reps
Deadlift/traps combo x 3 8-10 reps

I probably could lift heavier with less reps, but limited by set-up.

I am doing this while in slight calorie deficit to lose fat and go down a division.
Not gaining muscle while doing this but gaining strength. If I ate more I could use it to build as well.

[them_apples]

this is a good routine for a bodybuilder, boxing is very different from bodybuilding,

yea he should be doing reps of 5 like a powerlifter, 4-5 sets. 8-10 rep range is for big swelly water muscle.