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Four Day Split With Two Days of BoxingCreated by rluker
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Workout Programs → Four Day Split With Two Days of Boxing
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Summary
5 Workouts / 19 Exercises
6% Cardio / 94% Strength Training
Latest Exercisers
Workout Program Description
Sunday off. Monday, Tuesday, Thursday, and Friday weight training. Wednesday and Saturday boxing
Workouts
Description
Six exercises. Superset two then 60 second break. Three sets of each exercise
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Chest Press - Machine Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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One-Arm Dumbbell Row Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Flyes - Dumbbell, Flat Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Dumbbell Curl - Standing Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Tricep Extension - Dumbbell, One Arm Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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