Free workout routines

+lifting/running/boxing

The following routines use the entire arsenal: Lifting, running, and boxing. Not only will you get into great shape, you will gain lean mass while burning fat. In other words, these workouts will get you ripped!

Routine #1

Monday:(Chest, Shoulders and, Back)-2 exercises each, 3 sets of 10
Tuesday: Rest
Wednesday: Intermediate interval workout #2
Thursday: Rest
Friday: Jump rope, Shadow box, 2 sets of 10 pullups
Saturday: Rest
Sunday: Rest

Routine #2

Monday:(Chest, Shoulders and, Back)-2 exercises each, 3 sets of 12
Tuesday: Rest
Wednesday: Intermediate interval workout #3
Thursday: Rest
Friday: Jump rope, Shadow box, 3 sets of 10 pullups
Saturday: Rest
Sunday: (Lower body)-3 exersices, 3 sets of 12

Routine #3

Monday:(Chest, Shoulders and, Back)-2 exercises each, 3 sets of 12
Tuesday: Advanced interval workout #1
Wednesday: Rest
Thursday: Jump rope, Shadow box, 3 sets of 12 pullups
Friday: Tempo run
Saturday: Rest
Sunday: (Lower body)-3 exersices, 3 sets of 12

Routine #4

Monday:(Chest, Shoulders and, Back)-2 exercises each, 3 sets of 14
Tuesday: Advanced interval workout #2
Wednesday: Rest
Thursday: Jump rope, Shadow box, 3 sets of 12 pullups
Friday: Tempo run
Saturday: Rest
Sunday: (Lower body)-4 exersices, 3 sets of 14


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