Evaluate my routine.

[TheNegation]

Speaking of Plyos and Complex Training Here is a sample video of Denis Kang (MMA) doing his S&C routine

[Trrmo]

I'm not a pro, just a gym rat who enjoys working out and sparring here in l.a.

I'm 6'1- 205 and here is my weekly routine.

Monday, Wednesday, Friday
120 pushups (4 sets of 30, each set a different style)
3 sets of shoulder shrugs w/ 30 pound weights (40 reps per set)
3 sets of military presses w/ free weights adding 5 pounds every set
3 sets of bicep curls (20 reps w/ 20 lb weight, 15 reps w/ 25 lb weight, 12 reps w/ 30 lb weight)
4 rounds of jump rope
6 rounds heavy bag

Tuesday, Thursday, Saturday

3 (20 reps each) sets of dumb bell bench presses, each set on a different incline level (30 lb weights)
3 sets of dumbell lateral raises (12 lb. weight)
3 sets of one armed dumb bell rows (descending reps) (30 lb. weight)

Running about 4 miles or swimming depending on the heat. (L.A is hot as *** right now)...


Between 100-200 situps a day (depending on how I feel)

Sundays off

I'll mix in hiking, tennis or basketball when I get bored w/ running and swimming though.
Cuz' as we all know, running is ***ing boring.

What do you dudes think?

What are your goals? - general fitness, build muscle, lose fat, become a better boxer etc? hard to evaluate your routine without knowing.

[JC Warrior]

It looks pretty solid and is the kind of intensity that will keep you looking good. If you were going to take up boxing I would think about adding standing calf raises everyday and some sort of lunges-or-squats. Otherwise it looks very solid sir.

[JACK D. RIPPER]

What are your goals? - general fitness, build muscle, lose fat, become a better boxer etc? hard to evaluate your routine without knowing.

Pretty much all of the above actually. I also play tennis and basketball so it helps me to stay strong in those sports as well.

[JACK D. RIPPER]

It looks pretty solid and is the kind of intensity that will keep you looking good. If you were going to take up boxing I would think about adding standing calf raises everyday and some sort of lunges-or-squats. Otherwise it looks very solid sir.

Thanks brother. At the advice of many of the posters on here I've now incorporated squats and lunges into my routine.

My ass hurts....

[Trrmo]

What are your goals? - general fitness, build muscle, lose fat, become a better boxer etc? hard to evaluate your routine without knowing.

Pretty much all of the above actually. I also play tennis and basketball so it helps me to stay strong in those sports as well.

Ok, well not good for building muscle, for that you would need to lower your reps and take more rest between training muscle groups ie. train one main muscle group once or twice a week so you have adequate rest for growth. Calories need to be high as well. Most of the weight exercises you are doing are for muscular endurance and cardio rather than strength and/or growth.

For your general fitness it is good, but I would add some strength exercises focusing on compound lifts (squats, military presses, bench) with heavy weights.

For boxing need to do more boxing, shadowboxing and skills.

To lose fat just keep your calorie intake less than you burn, which shouldnt be hard with this routine. But donīt expect to build muscle at the same time.

[gloryfighter100]

well you do a ass load of reps clearly you want to get mass cause thats for people who want to do mass but be cautioned cause you dont want to burn out i dont think its needed your not a pro like you said that says it all doesnt mean you dont train hard but i would never go over probably 10 to 13 reps its not how many reps you do or how heavy its keeping up that resistence tearing those fibers wich is lower reps and good weight also its going to make you slower with pounding on weight in boxing if you want to be a lean fast fighter i would be cool you clearly need to stduy more on how to train cause you laggy on your training no offence but what about your back what about your lats or your triceps you know all that i would change the routine regimine into more weight lifting buy you are doing very very good also check out thos resistent bands very good not to many people look at those and swim alot great cardio not boring and gets you mass and also chizzles you good job