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Boxing
AUDIO TIP
Sport
Advanced
Body
Plan Details
The Boxing routine by MaceVro is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Strength- Legs
Est. 0 min
14 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Running
3 Sets
Day 2
HIIT-Jump Rope/Ladder
Est. 0 min
8 exercises
Running
1 Set
Jump Rope
3 Sets
Push-Up
1 Set x 20 Reps
Jump Rope
3 Sets
Prisoner Squat
1 Set x 20 Reps
Jump Rope
3 Sets
Field Sports
3 Sets
Jump Rope
3 Sets
Day 3
Strength-Chest
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sit-Up
1 Set x 100 Reps
Running
3 Sets
Day 4
Strength- Back
Est. 0 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Running
3 Sets
Day 5
Boxing
Est. 0 min
2 exercises
Running
3 Sets
Boxing
3 Sets
Day 6
HIIT-Sprints
Est. 0 min
2 exercises
Running
3 Sets
Running
3 Sets
Day 7
Active Rest Day
Est. 0 min
2 exercises
Running
3 Sets
Yoga
3 Sets
