Workout routines!

[Fame08]

Can you guys Post ur workout routines just wanna get an idea of other ppls routines. Thanks

[rockymarciano1]

i dont have a routine but i know the routines of some fighters.

[RightCross94]

i dont have a routine but i know the routines of some fighters.

lol dude do you ever make a post not related to that greatest workouts book?

[rockymarciano1]

no i dont.

[Fame08]

well can anyone tell me how there workout routines are or if they have any that are good?.

[rockymarciano1]

andre ward workout 2004
warm up 4 kg med ball and make 10 big clockwise circles and then 10 big anti-clockwise circles.
2 sets of 20 squats with med ball
2 sets of 20 med ball calf raises.
lie on your back with your hands behind your head and bring your left knee towards your chest and push your right leg out until its straight and and touch your left knee with your right elbow repeat with opposite knee to elbow 15 on each side.
skipping as fast as possible 3x3 min rounds.
heavy bag/shadow boxing 3x3min

[TheNegation]

Here is my old workout routine that I did on a 4 day split

Monday-Pushing

-Flat Bench Press

3xMax Reps @ 140lbs

-Stability Ball Dumbbell Press

4x12

-Suspended Push Ups (w/ TRX or Cable)

3xFailure (sometimes I did this with chains on my back, but I wouldn't recommend it for first timers)

**supersetted with**

-Flat Bench Medicine Ball Presses/Throws (25lbs)

3x10


-Strict Press

3x8

(optional)

Dips

3x12

Wednesday- Legs

-Cardio Warm-up on Stairmaster or Schwinn Airdyne Bike

5 minutes

-Bodyweight Squat Warm-Up

1x50

-Barbell Squats

3x20 with a comfortable weight. For me it was 155

-Lunges

2x20

-Single Leg Dumbbell Deadlifts

3x12 (no need to go very heavy at all here. This exercise is more for stability than anything else.)

-44" Box Jumps

3x15

If your gym doesn't have boxes. Do wall sits to failure

-Prowler Suicides or Sled Drag Finish. If your gym doesn't have a prowler or sled (which most don't) Do wind sprints for 6 distances.


Friday-Pull

-Pull Ups
3xFailure

**superset with**

Medicine Ball Slam (20lbs)
3x8

-Deadlifts
3x15

-Bent Over BB Rows

4x12

or Bent Over Dumbell Rows

3x20

-Upright Rows
3x12

(optional) Hammer Curls

4x12


-Saturday- Core Training and Specific Training

I do core training everyday but this is more complex core training

-Decline Russian Twists
3x20

-Jacknives
3x20

-Hanging Leg Raises

-Back to Back Medicine Ball Passes w/ Partner
2xFailure

-Hyperextensions or GHR's
3x15

Sledgehammer w/ Tire

3x20 Reps each arm

or if you don't have a Tire and Sledgehammer, do Med Balls Slams 3x20 Reps

-BW Shrugs

3x100 Reps

-Neck Raises w/ 10-25lbs

3x25 Reps

-Resistance Shadow Boxing (w/ Tubing or 2lbs Dumbells)

3x5 minute rounds


-Like I said I did core training everyday. Which usually included crunches, leg raises, bicycle crunches, planks etc.
-Cardio and Roadwork I do at other times during the day.