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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.
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