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jurzysfinest
01-07-2007, 03:06 PM
how is my routine for football and boxing. Please help me edit it. Alt=superset

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 3 x 4-7 reps
High Incline Dumbell Press : 3 x 3-6 reps Alt with deadlifts
Low Incline Dumbbell Press : 2 x 6-8 reps
Flyes : 2 x 6-8 reps

Back

Behind Back Lat pulldowns 2 x 6-8 reps
Deadlifts : 3 x 3-6 reps alt with high incline press
Barbell Rows : 3 x 4-7 reps alt with bench
Shrugs : 1 x 10 reps

Day 2 : Running

Day 3 : Neck, Trapz, Shoulders, Legs

Neck :

Rope on neck lift : 2 x 6-8 reps

Trapz :

Shrug : 2 x 6-8 reps
Upright Row : 2 x 6-8 reps

Shoulders :

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 6-10 reps alt straight leg dead lift
Clean and jerk : 3 x 5-8
Snatch : 2 x 4-6
Legs :

Squats alt standing military presses : 3 x 5-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts or RDLs : 2 x 6-10 reps alt with standing lateral raises.
Standing Calve Raises : 4 x 10 reps

Day 4 : Running

Day 5 : Forarms, Triceps and Biceps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 3 x 5-10 reps alt with Dumbell curls

Biceps :

Dumbell Curls : 3 x 5-10 reps alt with french curls
Hammer Curls : 2 x 6-8 reps

Forearms :

Reverse Curl : 2 x 6-8 reps Triset
Wrist Curl : 2 x 6-8 reps Triset
Reverse Wrist Curl : 2 x 6-8 reps Triset

Day 6 : Running

Day 7 : Off

mr.giggles
01-09-2007, 09:52 PM
When do you sleep lolz..

I'd suggest dropping one or the other, otherwise you over train...And going from personal experience in boxing, it is kind of hard to weight train hard, while training hard in the gym..Train hard on the off season and stick to conditioning during training..