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    Registered User LyarSink's Avatar
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    Green Arrow workout

    Okay, my friend gave me a bit of help with this.

    He's an archer aswell as a sprinter, here's the workout. It seems to be working well, I'm eating about 3200 calories.

    Sunday-Cardio/Abs
    Pretty basic one, sixty minutes running on a treadmill
    Decline Oblique Crunches-3 sets of 20
    Decline Crunches-3 sets of 20
    Lseat-5 sets of 20 seconds
    Plank-5 sets of 20 seconds
    Hanging Leg Raise-4 sets of 30 seconds

    Monday morning
    Boxing training-
    Suicides-10 minutes
    Shadow Boxing-6 sets of 3 minutes
    Knuckle Pressups-3 sets of 15
    Burpees-3 sets of 15
    Heavy Bag-8 sets of 3 minutes
    Speed Bag-1 set of 3 minutes
    Floor to Ceiling Bag-2 sets of 3 minutes
    Weighted Shadow Boxing-3 sets of 3 minutes
    Skipping-15 minutes

    Monday Afternoon
    Barbell Squat-3 sets,15,6,6
    Lying Leg Curl-3 sets,15,6,6
    Weighted Chest Dips-3 sets,15,6,6
    Elevated Press up-3 sets,15,6,6
    Weighted Chin up-1 set,15
    Weighted Pullup-2 sets,6
    Close Grip Lat pulldown-1 set,15
    Wide Grip Lat pulldown-2 sets,6
    Barbell Shrugs-2 sets,6
    Dumbbell Shrugs-2 sets,6

    Tuesday Morning-Boxing

    Tuesday-

    Close grip Bench Press-3 sets,15,6,6
    Diamond Press up-3 sets,15,6,6
    Dumbbell Military Press-1 set,15
    Barbell Military Press-2 sets,6,6
    Lateral Dumbbell Raise-2 sets,6,6
    Rear Delt Raise-2 sets,6,6
    Barbell Calf Raise-3 sets,15,6,6
    Smith Machine Reverse Calf Raise-2 sets,6,6
    Standing Barbell Curl-3 sets,15,6,6

    Wednesday-Cardio/Abs

    Thursday morning-Boxing

    Thursday-
    Incline Bench Press-3 sets,15,8,8
    Cable Crossover-3 sets,15,8,8
    Hip Pushup-3 sets,15,8,8
    Deadlift-3 sets,15,8,8
    Bent Over Barbell Row-15,8,8
    Dumbbell Walking Lunge-15,8,8
    Barbell Walking Lunge-15,8,8
    Barbell Shrugs-15,8,8

    Friday Morning-Boxing

    Friday-
    Close grip Bench Press-3 sets,15,8,8
    Barbell Tricep Extension-3 sets,15,8,8
    Clean and Press-3 sets,15,8,8
    Barbell Calf Raise-3 sets,15,8,8
    Seated Calf Raise-3 sets,15,8,8
    Front Delt Raise-3 sets,15,8,8
    Rear Delt Raise-3 sets,15,8,8
    Preacher Curls-3 sets,15,8,8

    Saturday-Cardio

    So, that's my routine. I'm thinking of changing it to
    Monday-Boxing/Squat
    Tuesday-Boxing/Bench Press
    Wednesday-Cardio/Core
    Thursday-Boxing/Clean and Press
    Friday-Boxing/Deadlift
    Saturday-Cardio/Core
    Sunday-Cardio
    At a rep range of 5x5, then fill in the gaps from there.
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