Weight workouts

DAY A

Single leg split squat 4 x (6 + 6)
Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly)
Plie Squat (Dumbell against back!) 4 x 6 reps
Sled seated calf press 5 x 8 - 10 reps
Dumbbell bent-over Row 3 x 10 - 12
Barbell Curl 3 x 10 -12 reps
Shoulder routine circuit 3 rounds:

Dumbbell alternating front raise 10 reps
Dumbbell alternating lateral raise 10 reps
"Saints halo" with dumbbells 10 reps CW and 10 reps CCW
Dumbbell shoulder press 10 reps
Dumbbell Upright row 10 reps
Dumbbell rear lateral raise 10 reps

DAY B

Dumbbell Incline Bench Press 5 x 5 Tempo 1 - 4 - 1
Cable Rear Pulldown 4x 4 - 6 reps
Cable Rear Delt Row 4 x 6 reps
Sumo deatlift upright row compination 3 x 10 - 12 reps
Barbell Step-up 3 x 8 + 8 reps
Barbell alternating Side Split 3 x 8 + 8
Single leg bridge (Barbell) 3 x 10 + 10

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Boxing workout 15.2.2012

Paul routine 5 min
Jumping rope (tabata) 4 min
Boxing heavybag - bicycle (tabata) 4 min
Jab (tabata)
Jab - cross (tabata)
Jab - cross - cross - hook (tabata)
Stretching
bridge -> belly
Hip up - triangel
4 corner cycle
Kicking:
push kick (tabata)
front leg trepak(continues kicking from impact) tabata

Weight workouts

Workout A (Legs)

Starting with 5 minute warm up

Started with deep front squats (40kgx10, 45x10,50x10 and 45x10)
Wide Box squats  (60kgx8 x3)
Alternating lunges (20x10, 25x6,30x4,25x6,20x8)
Claves single leg exentric (80kgx6x3)

Work out B (shoulders)

Pull ups three sets ( 7+7+5).
Bench press (power lift) legs elevated 40kg x5, 50 kgx 5, 60 kg x, 65 kg x 5
Seated military press 20kg x 10 x 2
rear delt raise 20kg x 10 x 2
upright row 20kg x 10 x 2
Dumbbell bent-over row 15kg x 10 x 2
Dumbbell curl 15 kg x 10 x 2


Workout C (legs)
Warm up 5 minutes rowing.
Squat. Parallel 60x10, 70x6, 80x4, 70x6, 60x8.

Single leg squat 60x10, 70x6, 80x4, 70x6, 60x8

Last three sets:
Hip abductors 80x10x3
Hamstrings 50x10x3
Leg extention70x10x3
Three sets are done rotating with out breaks