Boxing Endurance

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Boxing Endurance - JEFIT

Boxing Endurance

AUDIO TIP

Sport

Intermediate

Machine strength

Plan Details

The Boxing Endurance routine by Fernandovlnt is a 14 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Weeks 1 & 3 Synergistic Training Weeks 2 & 4 Antagonistic Training

Routine detail

Mon

W1 - Chest & Triceps

Est. 113 min

9 exercises

Indoor Cycling

1 Set

Barbell Bench Press

4 Sets x 12 Reps

Leverage Chest Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Cable High Pulley Tricep Extension

4 Sets x 20,15,12,12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 20,15,12,12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 20,15,12,12 Reps

Mon

W4 - Chest & Back

Est. 107 min

11 exercises

Half Kneeling Cross Body Cable Chops

3 Sets x 20 Reps

Push-Up

1 Set

Indoor Cycling

1 Set

Pull-Up

1 Set

Barbell Decline Bench Press

4 Sets x 12 Reps

Barbell Bench Press (Wide Grip)

2 Sets x 25 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

2 Sets x 25 Reps

Machine Fly

4 Sets x 12 Reps

Barbell Deadlift

2 Sets x 25 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Mon

W2 - Chest & Back

Est. 82 min

8 exercises

Stationary Bike

1 Set

Smith Machine Incline Bench Press

4 Sets x 20,15,15,12 Reps

Leverage Incline Chest Press

4 Sets x 20,15,15,12 Reps

Machine Fly

4 Sets x 20,15,15,12 Reps

Cable Rear Pulldown (Wide Grip)

4 Sets x 20,15,15,12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 20,15,15,12 Reps

Mon

W3 - Chest & Triceps

Est. 78 min

10 exercises

Indoor Cycling

1 Set

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 25 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable High Pulley Tricep Extension

4 Sets x 12 Reps

Machine Dip

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Wed

W2 - Biceps & Triceps

Est. 150 min

11 exercises

Indoor Cycling

1 Set

Leverage Chest Press

4 Sets x 20,15,15,15 Reps

Leverage Incline Chest Press

4 Sets x 20,15,15,15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 20,15,15,15 Reps

Cable Rope High Pulley Tricep Extension

4 Sets x 20,15,15,15 Reps

Barbell Tricep Extension

4 Sets x 20,15,15,15 Reps

EZ Bar Curl

4 Sets x 20,15,15,15 Reps

Dumbbell Incline Curl

4 Sets x 20,15,15,15 Reps

Cable Dual Overhead Curl

4 Sets x 20,15,15,15 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 20,15,15,15 Reps

Machine Ab Crunch

4 Sets x 20,15,15,15 Reps

Wed

W4 - Biceps & Triceps

Est. 109 min

10 exercises

Indoor Cycling

1 Set

Gorilla Chin-Up with Crunch

3 Sets x 20 Reps

Dumbbell Alternating Hammer Curl

2 Sets x 25 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Cable High Pulley Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Reverse Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Crunch

3 Sets x 20 Reps

Wed

W3 - Back & Biceps

Est. 122 min

11 exercises

Indoor Cycling

1 Set

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

T Bar Row

3 Sets x 25 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 25 Reps

Barbell Reverse Curl

3 Sets x 25 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 25 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Wed

W1 - Back & Biceps

Est. 99 min

10 exercises

Indoor Cycling

1 Set

Leverage Incline Chest Press

4 Sets x 20,15,12,12 Reps

Machine Fly

4 Sets x 20,15,12,12 Reps

Leverage Machine High Row

4 Sets x 20,15,12,12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Leverage Machine Iso Row

4 Sets x 12 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 20,15,12,12 Reps

EZ Bar Curl

4 Sets x 20,15,12,12 Reps

Machine Ab Crunch

4 Sets x 20,15,12,12 Reps

Fri

W3 - Legs & Shoulders

Est. 113 min

11 exercises

Stationary Bike

1 Set

Scissor Kick

3 Sets x 20 Reps

Dumbbell Front Raise

3 Sets x 25 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Leverage Shoulder Press

4 Sets x 12 Reps

Barbell Snatch Shrug

4 Sets x 12 Reps

Machine Deltoid Raise

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Fri

W4 - Legs & Shoulders

Est. 91 min

10 exercises

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press

3 Sets x 25 Reps

Dumbbell Lateral Raise

3 Sets x 25 Reps

Dumbbell Incline Shoulder Raise

2 Sets x 25 Reps

Barbell Standing Calf Raise

3 Sets x 25 Reps

Weight Plate Neck Extension (Prone)

3 Sets x 25 Reps

Weight Plate Neck Flexion (Supine)

3 Sets x 25 Reps

Jump Squat

2 Sets x 25 Reps

Weight Plate Rotation

3 Sets x 20 Reps

Hanging Leg Raise

3 Sets x 20 Reps

Fri

W1 - Legs & Shoulders

Est. 110 min

11 exercises

Indoor Cycling

1 Set

Machine Leg Extension

4 Sets x 20,15,10,10 Reps

Machine Leg Press

4 Sets x 20,15,10,10 Reps

Calf Press On Leg Press

4 Sets x 20,15,10,10 Reps

Leverage Chest Press

4 Sets x 20,15,10,10 Reps

Cable Cross-Over

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Leverage Shoulder Press

4 Sets x 20,15,10,10 Reps

Dumbbell Lateral Raise

4 Sets x 20,15,10,10 Reps

Dumbbell Shoulder Shrug

4 Sets x 20,15,10,10 Reps

Machine Ab Crunch

4 Sets x 20,15,10,10 Reps

Fri

W2 - Legs & Shoulders

Est. 132 min

12 exercises

Indoor Cycling

1 Set

Barbell Squat

4 Sets x 20,15,15,12 Reps

Machine Leg Extension

4 Sets x 20,15,15,12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 20,15,15,12 Reps

Calf Press On Leg Press

4 Sets x 20,15,15,12 Reps

Machine Seated Calf Raise

4 Sets x 20,15,15,12 Reps

Leverage Shoulder Press

4 Sets x 20,15,15,12 Reps

Machine Deltoid Raise

4 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 20,15,15,12 Reps

Machine Fly

4 Sets x 20,15,15,12 Reps

Machine Ab Crunch

4 Sets x 20,15,15,12 Reps

Any

Boxing Hitt

Est. 62 min

1 exercise

Boxing

1 Set

Any

Boxing HiTT 2

Est. 32 min

1 exercise

Boxing

1 Set

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Boxing Endurance

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