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    Training Plan

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    ciobarca1233
    This training plan outlines a weekly workout routine that includes rest days, boxing sessions with a coach, home workouts targeting different muscle groups, and sparring sessions. The home workouts provide exercises, sets, and reps for each day focusing on chest/shoulders/arms, back/biceps, and chest/legs/shoulders. Sparring and boxing drills are also included on specific days.

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    Training Plan

    Uploaded by

    ciobarca1233
    9 views3 pages
    This training plan outlines a weekly workout routine that includes rest days, boxing sessions with a coach, home workouts targeting different muscle groups, and sparring sessions. The home workouts provide exercises, sets, and reps for each day focusing on chest/shoulders/arms, back/biceps, and chest/legs/shoulders. Sparring and boxing drills are also included on specific days.

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    This training plan outlines a weekly workout routine that includes rest days, boxing sessions with a coach, home workouts targeting different muscle groups, and sparring sessions. The home workouts provide exercises, sets, and reps for each day focusing on chest/shoulders/arms, back/biceps, and chest/legs/shoulders. Sparring and boxing drills are also included on specific days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    9 views3 pages

    Training Plan

    Uploaded by

    ciobarca1233
    This training plan outlines a weekly workout routine that includes rest days, boxing sessions with a coach, home workouts targeting different muscle groups, and sparring sessions. The home workouts provide exercises, sets, and reps for each day focusing on chest/shoulders/arms, back/biceps, and chest/legs/shoulders. Sparring and boxing drills are also included on specific days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 3

    Training Plan

    Monday (Rest day) :


    Rest or engage in light, low-impact activities for
    recovery.

    Tuesday (Boxing Session)


    Do whatever Coach says.

    Wednesday (Home workout- Chest Shoulders, Arms):

    Exercise Sets x Reps

    Push-ups 4 x AMRAP

    Dumbbell Shoulder Press 3 x failure

    Dumbbell Flyes 3 x failure

    Dumbbell Lateral Raises 3 x failure

    Dumbbell Tricep Extension 2 x failure

    Bicep Curls 4 x failure

    Resistance Band Tricep Extensions 3 x 12-15

    Resistance Band Hammer Curls 3 x 12-15


    Thursday (Boxing Session)
    Do whatever Coach says.

    Friday (Sparring/Pads) :
    Boxing and MMA Sparring/ Pad Work & Drills

    Saturday (Back & Biceps in the morning,


    Sparring/Pads at night):

    Morning Workout

    Exercise Sets x Reps

    Weighted Pull-ups 5 x 5-12

    Barbell Rows 3 x 8-12

    Chin-ups 4 x failure

    Barbell Shrugs 2 x 10-15

    Face Pulls 4 x 10-15

    Barbell Bicep Curl 3 x 10-15

    Night Sparring/Pads
    Boxing and MMA Sparring/ Pad Work & Drills
    Sunday (Home workout- Chest Legs, Shoulders):

    Exercise Sets x Reps

    Push-Ups 4 x AMRAP (As Many Reps As Possible)

    Dumbbell Lateral Raises 3 x failure

    Dumbbell Front Raises 3 x failure

    Dumbbell Flyes 3 x failure

    Squats 3 x 15-20

    Lunges 3 x 15-20

    Resistance Band Shadow Boxing 3 x 3 minutes

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