Help out with this workout, and give ur opinion on it.

[Jab902]

Please help out with this workout and give suggestions, I'm trying to come up with a new workout plan for gaining mucle wieght and strength.


monday- bench press, wide normal and diamond pushups, pull ups, and dips

wednesday-bench press, wide normal and diamond pushups, pull ups, hammer curls, and dips

thursday- leg press, tricep pulldown

friday-bench press, wide normal and diamond pushups, pull ups, hammer curls, and dips


this is a workout besides my boxing routine which i do 2-3 times a week.

[TerryV]

You are over training the triceps. Think 2 days a week per body part when it comes to weights. Use your pushups as a nice warm up befor lifting on mons and thru.

Mon:
 Bench 3-4 sets Flat and Incline. 8-12 reps.
 Military Shoulder press 3-4 sets 8-12
 Dips 3-4 sets 8-12 reps add weight as needed to control the rep range.

Tues:
 Pull ups 8-15 3-5 sets
 Some kind of bent over row 3-4 sets of 8-12 reps
 Curls 2handed using a barbell. 2-3 sets of 8-12 reps
 Hammer curls 3-4 sets of 8-12 reps


Wednesday

 No weights, rest and try and make this day your sparring day

Thru:
 Bench 3-4 sets Flat and Incline. 8-12 reps.
 Military Shoulder press 3-4 sets 8-12
 Dips 3-4 sets 8-12 reps add weight as needed to control the rep range.

Fri:
 Pull ups 8-15 3-5 sets
 Some kind of bent over row 3-4 sets of 8-12 reps
 Curls 2handed using a barbell. 2-3 sets of 8-12 reps
 Hammer curls 3-4 sets of 8-12 reps

Add your leg days into either (mon and thru) or (Tue or Fri) 5-7 sets of leg press with reps of 15-20. Use weight that is comfortable to you, don’t over do it on weight. Follow up with 3-4 sets of leg curls (reps 10-12) and leg extensions 3-4 reps 10-12 reps

Add your boxing routine to this as you like, and try and do add workout 5-7 days a week.