Evaluate my routine.

[JACK D. RIPPER]

I'm not a pro, just a gym rat who enjoys working out and sparring here in l.a.

I'm 6'1- 205 and here is my weekly routine.

Monday, Wednesday, Friday
120 pushups (4 sets of 30, each set a different style)
3 sets of shoulder shrugs w/ 30 pound weights (40 reps per set)
3 sets of military presses w/ free weights adding 5 pounds every set
3 sets of bicep curls (20 reps w/ 20 lb weight, 15 reps w/ 25 lb weight, 12 reps w/ 30 lb weight)
4 rounds of jump rope
6 rounds heavy bag

Tuesday, Thursday, Saturday

3 (20 reps each) sets of dumb bell bench presses, each set on a different incline level (30 lb weights)
3 sets of dumbell lateral raises (12 lb. weight)
3 sets of one armed dumb bell rows (descending reps) (30 lb. weight)

Running about 4 miles or swimming depending on the heat. (L.A is hot as *** right now)...


Between 100-200 situps a day (depending on how I feel)

Sundays off

I'll mix in hiking, tennis or basketball when I get bored w/ running and swimming though.
Cuz' as we all know, running is ***ing boring.

What do you dudes think?

[TheNegation]

You don't do any lower body exercises?

I'd throw in some squats, lunges, box jumps, bulgarian spits etc.

[JACK D. RIPPER]

You don't do any lower body exercises?

I'd throw in some squats, lunges, box jumps, bulgarian spits etc.

I throw in squats about once a week and calf raises from time to time.

I generally consider the running, hiking and jump rope as my lower leg exercises.

But you're right, I need to do more legs.

p.s whats a bulgarian split?

[TheNegation]

I throw in squats about once a week and calf raises from time to time.

I generally consider the running, hiking and jump rope as my lower leg exercises.

But you're right, I need to do more legs.

p.s whats a bulgarian split?

Lower Body is often overlooked and it's very important so definitely don't neglect it

These are Bulgarian splits also called Speed Skater Squats. They can be done with dumbbells or a barbell

[JACK D. RIPPER]

Lower Body is often overlooked and it's very important so definitely don't neglect it

These are Bulgarian splits also called Speed Skater Squats. They can be done with dumbbells or a barbell

Interesting. That looks like it would hurt my balls though.

I'll stick to squats and calf raises, lol.

[TheNegation]

Interesting. That looks like it would hurt my balls though.

I'll stick to squats and calf raises, lol.

It really torches your legs and works your stabilizer muscles.

[F l i c k e r]

You got a pretty in depth workout routine going on right now. The only thing I would say is what Wanderlei suggested. Although, I think you should probably dedicate full workout days for just your lower body because you dont actually build muscle unless you rest.

And the funny thing about muscle is lets say you do upper body monday and then tuesday. You dont really get any added benefit like you would think. You basically wasted tuesday doing upper body, because you only gain muscle as if you only worked out on monday. Because your muscle never rebuilds it just stays torn apart. That's why Bodybuilders dedicate a full day to upper body or lower body because you only build/strengthen muscle when your resting which is when your body repairs the torn muscles.

So I would say monday-wednesday-friday for your upper body and the other days as lower body. That way you have can build muscle, get noticeable strength gains etc etc.

Also before any ****** goes on and flips about about the mention of bodybuilders and not building bigger muscle. Bodybuilders know hell of alot more about muscles than any boxer. So you learn from them. Not saying build big muscles like them but they know how to build endurance muscle, fast twitch muscle, slow twitch muscle. All that stuff. Muscle and health is their livelihood, so they are going to know about it more in depth than anything else besides maybe a doctor who specializes in that stuff(which a bodybuilder might have as a side job).

ps. sorry dap if that was kinda long but I like to help out the hommies in depth. isntead of just skimming the surface for other dudes.

[JACK D. RIPPER]

You got a pretty in depth workout routine going on right now. The only thing I would say is what Wanderlei suggested. Although, I think you should probably dedicate full workout days for just your lower body because you dont actually build muscle unless you rest.

And the funny thing about muscle is lets say you do upper body monday and then tuesday. You dont really get any added benefit like you would think. You basically wasted tuesday doing upper body, because you only gain muscle as if you only worked out on monday. Because your muscle never rebuilds it just stays torn apart. That's why Bodybuilders dedicate a full day to upper body or lower body because you only build/strengthen muscle when your resting which is when your body repairs the torn muscles.

So I would say monday-wednesday-friday for your upper body and the other days as lower body. That way you have can build muscle, get noticeable strength gains etc etc.

Also before any ****** goes on and flips about about the mention of bodybuilders and not building bigger muscle. Bodybuilders know hell of alot more about muscles than any boxer. So you learn from them. Not saying build big muscles like them but they know how to build endurance muscle, fast twitch muscle, slow twitch muscle. All that stuff. Muscle and health is their livelihood, so they are going to know about it more in depth than anything else besides maybe a doctor who specializes in that stuff(which a bodybuilder might have as a side job).

ps. sorry dap if that was kinda long but I like to help out the hommies in depth. isntead of just skimming the surface for other dudes.

I do upper body every day but its always different parts. And I started incorporating lunges and squats more and more.

I also started doing this exercise today where I carry an 80 pound heavy bag on my shoulders for 4 rounds, 1 minute rests...and just work on my footwork w /the bag on my shoulders.

[F l i c k e r]

I do upper body every day but its always different parts. And I started incorporating lunges and squats more and more.

I also started doing this exercise today where I carry an 80 pound heavy bag on my shoulders for 4 rounds, 1 minute rests...and just work on my footwork w /the bag on my shoulders.

Ayyy, I never thought of doing that before. I should try that sometime.

[Equilibrium]

Sounds good, but i would highly suggest adding plyometrics to your regiment they will do wonders for your explosiveness and speed.

Here are a few i do:

Medecine ball slam


Isometric Punches and medicine ball punches explained in details over there:



And sledge hammer chops:



And finally plyometric jumps:



There are many more but those i the ones i do. You can always check out rossboxing for new ideas for training. As gyms and trainers usually go with what they know and rarely introduce new training techniques to the fighters.