Seated Rows:
10 reps x 3 sets

Lat Front Pulldowns:
10 reps x 3 sets

Tricep Pushdowns:
12/10/8 (total of 3 sets)

Tricep Dips:
10-12 reps x 3 sets

Leg Press:
12/10/10/8/8 (total of 5 sets)

Squats:
12/10/8/8 (total of 4 sets)

Calves:
Standing 15-25 reps x 3 sets

Forearms:
Reverse Wrist Curls 10-15 reps x 3 sets

You train in the gym on these days

Stationary Bike:
5-6 miles

Treadmill:
Run 1 1/2 miles or Walk 2 1/2 miles

Bleachers:
5 sprints up, walk down, 5 sprints up, etc., for a total of 5 rounds

You train in the gym on these days

Pushups:
15-20 reps x 3-4 sets

Bench Press:
10 reps x 4 sets

Upright Rows (straight bar or v-bar):
10 reps x 3 sets

Side Lateral Dumbbell Raises:
10 reps x 3 sets

Straight Bar Biceps Curls:
12/10/8 (total of 3 sets)

Hammer Dumbbell Curls:
12/8/8 (total of 3 sets)

Shrugs (straight bar or dumbbells):
12/10/8/8 (total of 4 sets)

Ab Crunches:
15-25 reps x 3-4 sets

1A. Sprints/Beginner:
100 meters x 30 second rest x 3 rounds.

1B. Sprints/Advanced:
200 meters x 30 second rest x 3 rounds

Jumping Jacks:
1 minute

Karate Squats:
15 reps x 3 sets

Jump Rope:
1 1/2 minutes

Gator Pushups:
15 reps x 3 sets

Stabilizer Squats:
12 reps x 3 sets

Clap Pushups:
10 reps x 3 sets

Jump Rope:
1 1/2 minutes

Ab Crunches:
20 reps x 4 sets

Shadow Box:
45 seconds to 1 minute x 3 sets, use Slip & Punching Drill & moving techniques.

Weighted Shadow Box (2lb. dumbbells):
30-45 seconds x 2 sets