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Anonymous
Boxing Workout – Weight Training
Day 1
Squats 4x 8 8 8 6
Leg Extensions 3x 8 8 8
Leg Curls 3x 8 8 8
Military Press 4x 8 8 8 6
Side Raises 4x 8 8 8 8
Front Raises 4x 8 8 8 8
Shrugs 3x 12 12 12

Day 2
Bench Press 3x 8 8 8
Dumbell Flys 3x 8 8 8
Cable Cross Overs 3x 8 8 8
Triceps Push Down 4 x 8 8 8 8
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>> Anonymous
     File :-(, x)
>> Anonymous
MOAR SQUATZ ARE REQUIRED!
>> Anonymous
Real men go to 10 (per set)!
>> Anonymous
     File :-(, x)
>>91624
...You're supposed to lift stuff you can ONLY do 4-8 reps of in order to gain muscle, faggot.

Otherwise, you're just wasting time or building light endurance.

For REAL endurance, lift stuff that you can do 15-20 of in a single set...
>> Anonymous
thats not a very boxing-oriented workout.
>> Anonymous
Side Raises? Front Raises?

Now you're just making shit up, OP...
>> Anonymous
>>91634
Keyword is "WEIGHT TRAINING" dumbass.

You still have to do the roadwork/cardio/endurance training the rest of the days.
>> Anonymous
>>91638
this isn't so much WEIGHT TRAINING as it is BODYBUILDING. your set and rep scheme is stupid.

why the fuck are you doing crossovers and what the fuck do you think you're going to achieve with them? they build mass on the pectoral, and will have no carryover to strengthening your punches.

as a general rule, in order to carryover to sports, a movement must have a similar nerve firing pattern and work the same muscles. so for example, for your day 2 this would be better:

(sets x reps)

bench 8x3
hangclean (shoulder girdle and rotators) 5x3-4
military press 5x5
ab work
skull crushers 5x6
biceps (something, to keep agonist/antagonist pairing with triceps healthy) 4x8

thing is though, you need to get a periodisation scheme going. i figure complex conjugate, because you want to train effectively all year round and i don't belief in linear. powerlifting will be good for you.
>> Anonymous
Here's a good tip

Do not lift the same muscle group more than once a week

Go back to med school/fgt
>> Anonymous
>>91772
um, they don't teach weight training or sports science at med school faggot.