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Box / Run / Strength
Sport
Intermediate
Machine strength
Plan Details
The Box / Run / Strength routine is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Mixed... 1. Training for Boxing (white collar comp) 2. Half & Whole Marathon Training 3. General Strength Training (home multi gym)
Routine detail
Mon
Boxing @ Gym
Est. 32 min
1 exercise
Boxing
3 Sets
Tue
Boxing @ Gym -or- Medium Run
Est. 63 min
2 exercises
Boxing
3 Sets
Running
3 Sets
Wed
Medium Run -or- Insanity
Est. 32 min
1 exercise
Running
3 Sets
Thu
Gym Strength Training with Shadow Boxing
Est. 137 min
18 exercises
Barbell Preacher Curl (Overhand)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 6 Reps
Cable Seated Crunch
3 Sets x 6 Reps
Cable Preacher Curl
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Cable Upright Row
3 Sets x 6 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Side Bend
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Cable Shrug
3 Sets x 6 Reps
Smith Machine Zercher Squat
3 Sets x 6 Reps
Cable Deadlift
3 Sets x 6 Reps
Cable Leg Kickback
3 Sets x 6 Reps
Boxing
1 Set
Fri
Boxing @ Gym
Est. 32 min
1 exercise
Boxing
3 Sets
Sat
Long Run -or- Boxing @ Gym
Est. 63 min
2 exercises
Running
1 Set
Boxing
1 Set
Sun
REST -or- STATS
Est. 0 min
0 exercises
This day is empty
