With temps below freezing it’s time to get back to my strength training workout. This means I’ll be leaving behind my boxing fitness routine for a bit, returning when the warm weather does. Time to lift heavy and put on size!
Before we get to the specifics let me remind you to SCHEDULE YOUR WORKOUTS. I usually plan the exact times to hit the gym Sunday night or Monday morning. Don’t just leave it to chance that you’ll have availability and motivation on any particular day… put it on the calendar and make it important.
So here is my default plan for every week when baby it’s cold outside…
3 sets / 5-8 reps each
Monday
Chest
- Bench
- Incline Press
- Incline Dumbell Press
- Cable Cross
Legs
- Squats
- Leg Press
- Hack Squat
- Leg Extension
- Leg Curl
- Calf Raise
Tuesday
Bootcamp/AlphA Insanity/Shenanigans workout or do a boxing HIIT workout
Wednesday
Back
- Hex Bar Deadlift
- Dumbbell Rows
- Lat Pull
- Low Row
Shoulder
- Military Press
- Dumbbell Shrugs
- Delt Raise
- Front Raise
Thursday
Bootcamp/AlphA Insanity/Shenanigans workout or do a boxing HIIT workout
Friday
Rest Day
Saturday
Biceps
- Dumbbell Curls
- EZ Bar Curls
- Hammer Curls
- Spider Curls
- 21’s
Triceps
- Skull Crusher Superset
- Dips
- Kickbacks
- V-bar Pressdown
- Rope Pressdown
- Reverse Pulldown
Sunday
Rest Day (but might spar because I can’t stop myself)
Of course on any particular gym days I can swap out exercises (T-bar row in place of dumbbell rows for example) as I feel but I walk in with a plan. And I know when I’m done (no need to wonder if I did enough).
If you need help creating a plan of your own just ask, or turn to the internet. There are a LOT of fitness gurus and trainers giving away quality content. Make your gym plan and stick to it!