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I use 8lb weights and do x2 3 min sets which includes, 6 arm & shoulder exercises for 30 secs each. I got it from the Freddie Roach arm/shoulder condititioning dvd, it's Pacquiao's routine except he uses 10lb weights and does 3 - 5 sets i think.
Exercises are: ladder climb, short punches, short uppercuts, arms by sides outward to shoulder level, etc.
Make sure to do them at speed as much as you can. Maybe start with 5lb weights and just do the 3 mins, and work your way up.
Hope that helps.
Exercises are: ladder climb, short punches, short uppercuts, arms by sides outward to shoulder level, etc.
Make sure to do them at speed as much as you can. Maybe start with 5lb weights and just do the 3 mins, and work your way up.
Hope that helps.
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