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Boxing Strength And Boxing HITt
General
Beginner
Machine strength
Plan Details
The Boxing Strength And Boxing HITt routine by Fernandovlnt is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1 wks 3-6
Est. 61 min
16 exercises
Smith Machine Shoulder Press
4 Sets x 20,15,12,12 Reps
Barbell Squat
4 Sets x 20,15,12,12 Reps
Barbell Incline Bench Press
4 Sets x 20,15,12,12 Reps
Barbell Bench Press
4 Sets x 20,15,12,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,15,12,12 Reps
Dumbbell Incline Curl
4 Sets x 20,15,12,12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,12 Reps
Cable Shoulder Extension
4 Sets x 20,15,12,12 Reps
Front,Side, Rear Dumbbell raise
4 Sets x 20,15,12,12 Reps
Cable Internal Rotation
4 Sets x 20,15,12,12 Reps
Cable External Rotation
4 Sets x 20,15,12,12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20,15,12,12 Reps
Neck Raise
4 Sets x 20,15,12,12 Reps
Decline Crunch
4 Sets x 20,15,12,12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20,15,12,12 Reps
Machine Ab Crunch
4 Sets x 20,15,12,12 Reps
Mon
Workout 1 wks 1-3
Est. 57 min
15 exercises
Smith Machine Shoulder Press
4 Sets x 15,12,12,10 Reps
Barbell Squat
4 Sets x 15,12,12,10 Reps
Barbell Incline Bench Press
4 Sets x 15,12,12,10 Reps
Barbell Bench Press
4 Sets x 15,12,12,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,12,10 Reps
Dumbbell Incline Curl
4 Sets x 15,12,12,10 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,12,10 Reps
Cable Shoulder Extension
4 Sets x 15,12,12,10 Reps
Front,Side, Rear Dumbbell raise
4 Sets x 15,12,12,10 Reps
Cable Internal Rotation
4 Sets x 15,12,12,10 Reps
Cable External Rotation
4 Sets x 15,12,12,10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,12,10 Reps
Decline Crunch
4 Sets x 15,12,12,10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15,12,12,10 Reps
Machine Ab Crunch
4 Sets x 15,12,12,10 Reps
Mon
Workout 1wks 6-9
Est. 61 min
16 exercises
Smith Machine Shoulder Press
4 Sets x 10,8,8,6 Reps
Barbell Squat
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,8,6 Reps
Dumbbell Incline Curl
4 Sets x 10,8,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,8,6 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,6 Reps
Front,Side, Rear Dumbbell raise
4 Sets x 10,8,8,6 Reps
Cable Internal Rotation
4 Sets x 10,8,8,6 Reps
Cable External Rotation
4 Sets x 10,8,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,8,8,6 Reps
Neck Raise
4 Sets x 10,8,8,6 Reps
Decline Crunch
4 Sets x 10,8,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10,8,8,6 Reps
Machine Ab Crunch
4 Sets x 10,8,8,6 Reps
Tue
Workout 2
Est. 62 min
1 exercise
Boxing
1 Set
Wed
Workout 3 wks 1-3
Est. 58 min
15 exercises
Dumbbell Seated Shoulder Press
4 Sets x 20,15,12,12 Reps
Dumbbell Step-Up
4 Sets x 20,15,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 20,15,12,12 Reps
Machine Fly
4 Sets x 20,15,12,12 Reps
Barbell Bent-Over Row
4 Sets x 20,15,12,12 Reps
Barbell Curl
4 Sets x 20,15,12,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20,15,12,12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 20,15,12,12 Reps
Machine Seated Calf Raise
4 Sets x 20,15,12,12 Reps
Barbell Shrug
4 Sets x 20,15,12,12 Reps
Cable External Rotation
4 Sets x 20,15,12,12 Reps
Cable Internal Rotation
4 Sets x 20,15,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 20,15,12,12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20,15,12,12 Reps
Machine Ab Crunch
4 Sets x 20,15,12,12 Reps
Wed
Workout 3 wks 6-9
Est. 155 min
15 exercises
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 20 Reps
Barbell Curl
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Barbell Tricep Extension (Supine)
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 20 Reps
Cable External Rotation
4 Sets x 20 Reps
Cable Internal Rotation
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Wed
Workout 3 wks 3-6
Est. 58 min
15 exercises
Dumbbell Seated Shoulder Press
4 Sets x 20,15,12,12 Reps
Dumbbell Step-Up
4 Sets x 20,15,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 20,15,12,12 Reps
Machine Fly
4 Sets x 20,15,12,12 Reps
Barbell Bent-Over Row
4 Sets x 20,15,12,12 Reps
Barbell Curl
4 Sets x 20,15,12,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20,15,12,12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 20,15,12,12 Reps
Machine Seated Calf Raise
4 Sets x 20,15,12,12 Reps
Barbell Shrug
4 Sets x 20,15,12,12 Reps
Cable External Rotation
4 Sets x 20,15,12,12 Reps
Cable Internal Rotation
4 Sets x 20,15,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 20,15,12,12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20,15,12,12 Reps
Machine Ab Crunch
4 Sets x 20,15,12,12 Reps
Thu
Workout 4
Est. 62 min
1 exercise
Boxing
1 Set
Fri
Workout 5 wks 6-9
Est. 65 min
17 exercises
Smith Machine Shoulder Press
4 Sets x 12,10,8,8 Reps
Smith Machine Shrug
4 Sets x 12,10,8,8 Reps
Barbell Lunge
4 Sets x 12,10,8,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Cable Seated Row
4 Sets x 12,10,8,8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12,10,8,8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12,10,8,8 Reps
Machine Calf Raise
4 Sets x 12,10,8,8 Reps
Smith Machine Upright Row
4 Sets x 12,10,8,8 Reps
Cable External Rotation
4 Sets x 12,10,8,8 Reps
Cable Internal Rotation
4 Sets x 12,10,8,8 Reps
Barbell Shrug
4 Sets x 12,10,8,8 Reps
Machine Ab Crunch
4 Sets x 12,10,8,8 Reps
Bench Weighted Decline Crunch
4 Sets x 12,10,8,8 Reps
Weight Plate Russian Twist
4 Sets x 12,10,8,8 Reps
Fri
Workout 5 wks 3-6
Est. 65 min
17 exercises
Smith Machine Shoulder Press
4 Sets x 15,12,12,10 Reps
Smith Machine Shrug
4 Sets x 15,12,12,10 Reps
Barbell Lunge
4 Sets x 15,12,12,10 Reps
Dumbbell Bench Press
4 Sets x 15,12,12,10 Reps
Cable Seated Row
4 Sets x 15,12,12,10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15,12,12,10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 15,12,12,10 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,12,10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 15,12,12,10 Reps
Machine Calf Raise
4 Sets x 15,12,12,10 Reps
Smith Machine Upright Row
4 Sets x 15,12,12,10 Reps
Cable External Rotation
4 Sets x 15,12,12,10 Reps
Cable Internal Rotation
4 Sets x 15,12,12,10 Reps
Barbell Shrug
4 Sets x 15,12,12,10 Reps
Machine Ab Crunch
4 Sets x 15,12,12,10 Reps
Bench Weighted Decline Crunch
4 Sets x 15,12,12,10 Reps
Weight Plate Russian Twist
4 Sets x 15,12,12,10 Reps
Fri
Workout 5 wks 1-3
Est. 65 min
17 exercises
Smith Machine Shoulder Press
4 Sets x 20,15,12,12 Reps
Smith Machine Shrug
4 Sets x 20,15,12,12 Reps
Barbell Lunge
4 Sets x 20,15,12,12 Reps
Dumbbell Bench Press
4 Sets x 20,15,12,12 Reps
Cable Seated Row
4 Sets x 20,15,12,12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 20,15,12,12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 20,15,12,12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 20,15,12,12 Reps
Machine Calf Raise
4 Sets x 20,15,12,12 Reps
Smith Machine Upright Row
4 Sets x 20,15,12,12 Reps
Cable External Rotation
4 Sets x 20,15,12,12 Reps
Cable Internal Rotation
4 Sets x 20,15,12,12 Reps
Barbell Shrug
4 Sets x 20,15,12,12 Reps
Machine Ab Crunch
4 Sets x 20,15,12,12 Reps
Bench Weighted Decline Crunch
4 Sets x 20,15,12,12 Reps
Weight Plate Russian Twist
4 Sets x 20,15,12,12 Reps
