Im doing 1 day on 1day off
10min warm up and 20mins boxing after every workout, 10mins speed ball 10 mins heavy bag.
day 1 - legs, traps, shoulders, core
straight leg dead lift - front squat - back squat - dead lift - clean - shrugs - Arnold press - all 5x6
day 2 - off
day 3 - Chest - lats - horizontal traps - Bis - tris.
Incline bar bench - decline bar bench - chin up - standing row - bicep curl - tricep push down - wood choppers high and low. all 5x6
day 4 off
day 5 - dead lift 10setsx3reps - clean and press 10x3 - hanging leg raises10x3
day 6 rest
day 7 - flat bench 10x3 - heavy weighted chins 10x3 - standing rows 10x3
day 8 - usually just do a calf raise workout for 30mins, or pick an area I'd like to work isolation
day 9 rest
Day one and three - all reps performed at steady speed 2-2 count 2mins rest between sets.
Days 5 and 8 - 4 second concentric 1 sec explosive ecentric. 60 secs between sets
every month or so I do some isolation.
This is a new prog, ive only done 1 rotation of it so far, its feeling great at the mo.
Gonna add to this later,
10min warm up and 20mins boxing after every workout, 10mins speed ball 10 mins heavy bag.
day 1 - legs, traps, shoulders, core
straight leg dead lift - front squat - back squat - dead lift - clean - shrugs - Arnold press - all 5x6
day 2 - off
day 3 - Chest - lats - horizontal traps - Bis - tris.
Incline bar bench - decline bar bench - chin up - standing row - bicep curl - tricep push down - wood choppers high and low. all 5x6
day 4 off
day 5 - dead lift 10setsx3reps - clean and press 10x3 - hanging leg raises10x3
day 6 rest
day 7 - flat bench 10x3 - heavy weighted chins 10x3 - standing rows 10x3
day 8 - usually just do a calf raise workout for 30mins, or pick an area I'd like to work isolation
day 9 rest
Day one and three - all reps performed at steady speed 2-2 count 2mins rest between sets.
Days 5 and 8 - 4 second concentric 1 sec explosive ecentric. 60 secs between sets
every month or so I do some isolation.
This is a new prog, ive only done 1 rotation of it so far, its feeling great at the mo.
Gonna add to this later,