Weight Program..

[roLe modeL]

This is the program I have in mind for now.. it's on 3 days and I go to the gym every 2 days... 7 times over 2 weeks.
3 x 8 reps... besides abdos and clap pushups(3xFailure)

Day 1:
Dumbbell Bench Press
Lever Chest Press
Standing Fly
Curl
Cable Pushdown
Cable Curl
Abdos

Day 2:
Bent-Over Row
Front Pulldown
Arnold Press
Shrug
Lateral Raise
Lower Back Extension
Abdos

Day 3:
Bench Press
Curl
Cable Pushdown
Reverse Curl
Wrist Curl
Reverse Wrist Curl
Clap Push-Ups
Abdos

I'm wondering if that seems good for weight gain? And I feel my lower body is much stronger than my upper body, is it a problem if I don't train the lwoer body? I would rather put more emphasis on chest/arms, but I can always switch the forearms to day 1 and use day 3 for lower body exerices.

Any input would be welcomed.

Thank you.

[Kayo]

Training your legs is essential. You'll get better gains up top if you train your legs because of the added testostrone your body will produce

[ForemanCrossArm]

i'd add dips too.

[roLe modeL]

Alrite, I'll probably do legs on day 3.

What about muscle gains? do you believe 3x8 will do it along with the right nutrition?

[fraidycat]

You need none of those exercises, IMO. If you want to increase your overall strength and your boxing both, do squats, cleans, and deadlifts. 4 sets of 6-8 reps to failure, one day of each exercise. And box on non-weightlifting days, including plyometrics (pushups, situps, burpees, wall sits, medicine ball work, etc.) and boxing drills. I lift weights every other day and box every other day, 6 days a week.

Compound exercises -- e.g. squat, clean, and deadlift -- strengthen your entire body because they train your muscles to work in concert. Isolation exercises -- cable pulldown, curls, wrist curls, etc. -- only work one muscle group. Boxing is not about sheer physical strength. A devastating punch is like a good golf swing; it requires coordination more than strength. A punch starts in your feet, travels up your leg, through your hips, across your back, and down your arm to your hand, which closes at the moment of impact delivering the force; your biceps and lats whip the hand back, delivering the "snap." All those muscles need to be chained together. Big biceps or ripped abs will not make you a good boxer.

Squats build balance and leg (quad) strength, as well as working 75% of the muscles in your body when done properly. Cleans build coordination and explosive power. Deadlifts build hand, leg (hamstring), and back strength. That should be all the weight training a boxer needs, unless he is really deficient in one muscle area.

[PunchDrunk]

What Fraidy said. Even if you're not a boxer, but just want to put on size, you're much better off incorporating big compound movements into your program. The exercise selection you have postet is absolute crap without them...

[roLe modeL]

I think I,ll move the forearms exercices to day 1.
Use Day 3 to do compounds/legs.

Cleans
Deadlift
Squats
Leg Extension
Lying Leg Curl
Dips

Sounds good?
Abdos

[PunchDrunk]

I think I,ll move the forearms exercices to day 1.
Use Day 3 to do compounds/legs.

Cleans
Deadlift
Squats
Leg Extension
Lying Leg Curl
Dips

Sounds good?
Abdos

Sounds bad... Have deadlifts as a main exercise one day, squats one day, and cleans one day. Make sure to have one major pressing movement, and one major pulling movement for the upper body for each day as well. The rest is just bonus stuff to do if there's time/energy for more.

[Tuggers1986]

The number after the exercise represents the number of reps and sets. So 10,8,8,6 would be 4 sets with Set one having 10 reps, Set two 8 reps, and so on

Day 1

Exercise (Back & Biceps)

Chin Ups - 8,8
One Arm Rows - 8,8,8
Seated Rows (wide) - 8,8
Seated Rows (Close) - 8,8
Lat Pulldowns - 10,10,8
Barbell Curls - 8,8,6
Ez Bar Preacher Curls - 8,8,6
Incline Curls - 8,8
Concentration Curls - 10,10

Day 2



Exercise (Chest & Tri's)

Incline Bench - 8,8,6
Bench - 10,8,8,6
Decline Bench - 8,8,6
Flys - 8,8
Pullovers - 10,10
Tri-cep Pushdowns 10,8,8,6
Dips - 10,10,10
Weighted Bench Dips - 10,10,8

Day 3

Exercise (Back & Shoulders)

Shoulder Press (Machine) - 10,10,10
Incline Rear Lats - 10,10,10
Shoulder Press (free) - 10,8,8,6
Lying Side Lats - 10,10
Shrugs - 10,8,8
Upright Rows - 10,10
Front Wrist Curl - 10,10,10
Back Wrist Curl - 10,10,10

Day 4

Exercise (Legs)

Squats - 8,8,8
Leg Ext - 8,8,8
Leg Curls - 8,8,8
One Leg Calf Raises - 10,10
Calf Raises - 10,10

[bengidaro]

The advantage of doing legs is that first boxing is not just an upper body sport so it will help your fighting and also the legs are huge muscles so when you work them large amounts of hormones are released into your body which will in turn make it easier for you to get better gains all over.