I am 16 and ectomorph and i am 5ft 9%26quot; and i want to bulk up because in about 6 months i am going to start boxing at a gym.
thanks
MONDAY
25 press ups
1 min rest
20 sit ups
1 min rest
25 bicep curls alternating
2 min rest
10 min speedball
3 min rest
l jab, r straight, l hook, r uppercut 4 mins
2 min rest
jab 2 mins
2 min rest
straight/right cross 2 mins
2 min rest
25 pull ups
TUESDAY
15 diamond press ups
1 min rest
20 crunches
1 min rest
25 bench press
2 min rest
10 min speedball
3 min rest
r hook, l jab, r uppercut, l hook, r straight/cross 4 mins
2 min rest
r hook 2 mins
2 min rest
l hook 2 mins
2 min rest
25 pull ups
WEDNESDAY
20 press ups
1 min rest
25 sit ups
1 min rest
25 dips
2 min rest
10 min speedball
3 min rest
l uppercut, r straight/cross, l hook, r uppercut, l jab 4 mins
2 min rest
r uppercut 2 mins
2 min rest
l uppercut 2 mins
2 min rest
25 pull ups
THURSDAY
20 diamond press ups
1 min rest
20 crunches
1 min rest
25 tricep (weight over your head and extend fully)
1 min rest
10 min speedball
4 min rest
l hook, l uppercut, l jab 3 mins
2 min rest
r hook, r uppcut, r straight/cross 3 mins
2 min rest
5 min shadow boxing
2 min rest
25 pull ups
FRIDAY
25 press ups
1 min rest
30 sit ups
1 min rest
30 bicep curl alternating
2 min rest
10 min speedball
3 min rest
l jab, r hook, l jab, r uppercut, l jab, r straight/cross
2 min rest
r straight/cross, l jab, r straight/cross, l hook, r straight/cross, l uppercut
2 min rest
5 min shadown boxing
25 pull ups
SATURDAY
REST
SUNDAY
REST
the weights i am using are 4.5 kg (10lbs)
and i will be using wrist weights that weight 0.45kg (1lb) each
the e.g. 25 press ups will br going until i do 25 so like i do 15 at start then i rest fr about a minute and i do 10 more.
yh i forgot to add i have a cycling machine or w/e its called and i do 10 miles a day on it so is dat enough cardio or do i need to do some running?|||Do these weight training exercises http://www.gainingweight.info/weight-tra...
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