Doing boxing for the last 6 months, i am now well skinny, about 70kgs at 5"9. Im starting up a bodybuilding-esque routine to look good for the summer. I am not using machines and still including the major compound lifts with some isolation to compliment. Mostly because im vain and summers coming up Day 1 Back Deadlifts Lat pulldown Pull/chinups to failure Day 2 Chest Bench press Incline dumbbell press Dips Day 4 Shoulders Military press Side lateral raises Day 5 Legs Squats Standing calf raises
I'd throw in cleans one day, ideally clean and press on shoulder days. You can also do Arnold presses for shoulders- I really like them. Plus I think you need more core- I do two core exercises every time I lift. But, you might be getting that if you're still boxing. Edit: Check this out , if you're interested. My post (number 5) is a workout I did for a few months and I got strong as all hell on it. Maybe you can find something you like.
How much is "strong as hell"? Can you give pre and post numbers? Jamo2: I suggest picking a program that has lots of people succeed in it, the stickies has some good programs, another program worth considering is HST.
I didn't keep track of it like that Sorry. I can give you a few numbers, but nothing terribly comprehensive. Clean and push press- 145ish to 215 Deadlift- 235 to 345 (sets of 5) Dumbell bench- 85 lb dumbells, 8 reps to 110 lb dumbells, 10 reps Pullups- 4 or 5, no weight to 8 w/45 lbs Dips- 3 or 4, no weight to 9-10 w/45 lbs This is really sketchy in part because I was kickboxing before and so I was lifting in a very different program. I was lifting 1-2 times/week, almost entirely kettlebells. My upper body was weaker, especially my shoulders. I think I made gains because I lifted 3 days a week. Also, I started traning a few other people at my school, so I was in the gym more, showing them how to lift. Sorry this isn't more specific- I change up my workouts, so some weeks I'd vary my exercises- do plate drops and full contact twists, or do one handed snatches instead of squats. I don't write anything down, so I don't have terribly comprehensive data over time. The program is something I made up. I wanted a workout for two or three times a week. I wanted at least two bigger, compound push exercises (bench, dips) and sometimes one isolation exercise (flys). All that plus abs and an olympic lift. It worked for me.
Be careful if you decide to do Arnold Presses. About 15 years ago I was doing them noticed a little soreness in my shoulders. Next workout they were a little more sore but still not bad. Did them one more time and decided something wasn't right and quit. Even taking a break from lifting, over the next few days both my shoulders got so sore I couldn't even put on a t-shirt, and they stayed that way for at least a month. Ended up having to do a lot of unweighted shoulder rehab exercises to recover. I didn't go to a doc but I figure it was some kind of rotator cuff strain. Must not have torn anything because I did recover-more or less. I still have some problems in my right shoulder aggravated by playing a lot of foosball (too much abrupt extension and twisting of the arm at the same time.)