Boxing Strength And Boxing HITt

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Boxing Strength And Boxing HITt - JEFIT

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 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

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

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