New put-some-muscle-on routine.

[Jamo2]

Doing boxing for the last 6 months, i am now well skinny, about 70kgs at 5"9.

Im starting up a bodybuilding-esque routine to look good for the summer. I am not using machines and still including the major compound lifts with some isolation to compliment.
Mostly because im vain and summers coming up :rolleyes:

Day 1
Back

Deadlifts
Lat pulldown
Pull/chinups to failure

Day 2
Chest

Bench press
Incline dumbbell press
Dips

Day 4
Shoulders

Military press
Side lateral raises

Day 5
Legs

Squats
Standing calf raises

[Gary]

How are you altering your diet for it?

[Gufbal1981]

Doing boxing for the last 6 months, i am now well skinny, about 70kgs at 5"9.

Im starting up a bodybuilding-esque routine to look good for the summer. I am not using machines and still including the major compound lifts with some isolation to compliment.
Mostly because im vain and summers coming up :rolleyes:

Day 1
Back

Deadlifts
Lat pulldown
Pull/chinups to failure

Day 2
Chest

Bench press
Incline dumbbell press
Dips

Day 4
Shoulders

Military press
Side lateral raises

Day 5
Legs

Squats
Standing calf raises

That's a pretty good routine. It gives your body a chance to heal and not become sore.

[Cuchulain82]

I'd throw in cleans one day, ideally clean and press on shoulder days. You can also do Arnold presses for shoulders- I really like them. Plus I think you need more core- I do two core exercises every time I lift. But, you might be getting that if you're still boxing.

Edit: Check this out (http://www.martialartsplanet.com/forums/showthread.php?t=65492) , if you're interested. My post (number 5) is a workout I did for a few months and I got strong as all hell on it. Maybe you can find something you like.

[cxw]

How much is "strong as hell"? Can you give pre and post numbers?

Jamo2: I suggest picking a program that has lots of people succeed in it, the stickies has some good programs, another program worth considering is HST.

[Cuchulain82]

How much is "strong as hell"? Can you give pre and post numbers?
I didn't keep track of it like that :o Sorry. I can give you a few numbers, but nothing terribly comprehensive.

Clean and push press- 145ish to 215
Deadlift- 235 to 345 (sets of 5)
Dumbell bench- 85 lb dumbells, 8 reps to 110 lb dumbells, 10 reps
Pullups- 4 or 5, no weight to 8 w/45 lbs
Dips- 3 or 4, no weight to 9-10 w/45 lbs

This is really sketchy in part because I was kickboxing before and so I was lifting in a very different program. I was lifting 1-2 times/week, almost entirely kettlebells. My upper body was weaker, especially my shoulders.

I think I made gains because I lifted 3 days a week. Also, I started traning a few other people at my school, so I was in the gym more, showing them how to lift.

Sorry this isn't more specific- I change up my workouts, so some weeks I'd vary my exercises- do plate drops and full contact twists, or do one handed snatches instead of squats. I don't write anything down, so I don't have terribly comprehensive data over time.

The program is something I made up. I wanted a workout for two or three times a week. I wanted at least two bigger, compound push exercises (bench, dips) and sometimes one isolation exercise (flys). All that plus abs and an olympic lift. It worked for me.

[Journeyman]

Be careful if you decide to do Arnold Presses. About 15 years ago I was doing them noticed a little soreness in my shoulders. Next workout they were a little more sore but still not bad. Did them one more time and decided something wasn't right and quit. Even taking a break from lifting, over the next few days both my shoulders got so sore I couldn't even put on a t-shirt, and they stayed that way for at least a month. Ended up having to do a lot of unweighted shoulder rehab exercises to recover. I didn't go to a doc but I figure it was some kind of rotator cuff strain. Must not have torn anything because I did recover-more or less. I still have some problems in my right shoulder aggravated by playing a lot of foosball (too much abrupt extension and twisting of the arm at the same time.)