Boxing Strength And Boxing HITt*
Cutting
Advanced
Machine strength
Plan Details
The Boxing Strength And Boxing HITt* routine by Fernandovlnt is a 11 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Strength training for boxing using progressive overload, strength endurance principles every three weeks increase from 60 /70, 70/80 , 85/90 % of 1rm accordingly lower sets if load is to high adjust if you need to maintain a certain wieght class .
Routine detail
Mon
Workout 1 wks 1-3
Est. 117 min
13 exercises
Indoor Cycling
1 Set
Machine Shoulder Press
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15,12,12 Reps
Leverage Incline Chest Press
3 Sets x 15,12,12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15,12,12 Reps
Dumbbell Incline Curl
3 Sets x 15,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,12 Reps
Front,Side, Rear Dumbbell raise
3 Sets x 15,12,12 Reps
Cable Internal Rotation
3 Sets x 15,12,12 Reps
Cable External Rotation
3 Sets x 15,12,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,12 Reps
Machine Ab Crunch
3 Sets x 15,12,12 Reps
Mon
Workout 1wks 6-9
Est. 106 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
Mon
Workout 1 wks 3-6
Est. 156 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
Tue
Workout 2
Est. 68 min
2 exercises
Boxing
1 Set
Push-Up
4 Sets x 12 Reps
Wed
Workout 3 wks 1-3
Est. 107 min
12 exercises
Indoor Cycling
1 Set
Leverage Shoulder Press
3 Sets x 15,12,12 Reps
Machine Leg Press
3 Sets x 15,12,12 Reps
Machine Leg Extension
3 Sets x 15,12,12 Reps
Calf Press On Leg Press
3 Sets x 15,12,12 Reps
Leverage Incline Chest Press
3 Sets x 15,12,12 Reps
Cable Cross-Over
3 Sets x 15,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,12 Reps
Barbell Preacher Curl
3 Sets x 15,12,12 Reps
Cable Shoulder Extension
3 Sets x 15,12,12 Reps
Barbell Shrug
3 Sets x 15,12,12 Reps
Machine Ab Crunch
3 Sets x 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. 155 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 1-3
Est. 118 min
13 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 15,12,12 Reps
Machine Seated Leg Curl
3 Sets x 15,12,12 Reps
Calf Press On Leg Press
3 Sets x 15,12,12 Reps
Leverage Chest Press
3 Sets x 15,12,12 Reps
Leverage Incline Chest Press
3 Sets x 15,12,12 Reps
Leverage Machine High Row
3 Sets x 15,12,12 Reps
Cable Bicep Curl
3 Sets x 15,12,12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15,12,12 Reps
Smith Machine Upright Row
3 Sets x 15,12,12 Reps
Cable External Rotation
3 Sets x 15,12,12 Reps
Cable Internal Rotation
3 Sets x 15,12,12 Reps
Machine Ab Crunch
3 Sets x 15,12,12 Reps
Fri
Workout 5 wks 6-9
Est. 126 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. 142 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
