chest, gluts and abs are 3 areas i just can seem to build good defined muscle on ive been training on and off for years now going between the gym, football and boxing maybe its just my genes. I can build muscle everywhere else handy enough. I also need to correct my posture im ever so slightly humped. Wont be fightijg till after the summer so will only be boxing twice a week so have time to go to the gym and so my goals now are to sort this shit out
just going to write down roughlyhat my average workout is. I train about 4 or 5 days a week. I do mix it up a bit and sometimes do more or less on a day amd sometimes miss the odd day.
im 25 years old 6ft 1 and roughy 78kilos.
monday.
20min run, squats 4 sets 10 reps 60kilo, dumbbell press 3 sets 20 reps (i do the same weights and reps with flys), bench press 3 sets 50kilo 3 sets 20 reps 22.5 kilo, core workout, chest press using machine, with fairly light weights i then do bicep curls and hammers curls, shurgs (heavier weight) and shoulder press, lat pull downs, bent over rows
tuesday
Boxing (jump rope, shadow boxing, 6 3min rounds on bag, sparring, bodyweight exercises/ circuits
wednesday
off
thursday
same as tuesday
friday
same as monday
saturday
light run maybe 30mins
sunday
off