Workout Critique Please

[Anaboxa34]

Could you guys give me some advice for the workout i'm going to post. I'm doing this workout in conjunction with boxing and mma. In my workout routine i usually dont do less then six reps because i find that it slows down my arms when i'm boxing. My main focus is to increase my strength and put on some lean mass.

Monday

Lift in AM Boxing in PM
Back and Biceps:

Lat pull down: 4 Sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Sitting Cable Row: 4 sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Dumbell Row: 4 sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Back Extensions ( for lower back)
4 sets all between 10-12 reps

Biceps:
Alternating Dumbell Curl: 3 sets
set 1: 12-15 reps
set 2: 10-12 reps
set 3: 8-10 reps

Preacher Curl: 3 sets
set 1: 12-15 reps
set 2: 10-12 reps
set 3: 8-10 reps

Seated Dumbell Curls: 3 sets
set 1: 12-15 reps
set 2: 10-12 reps
set 3: 8-10 reps

Boxing in the PM


Tuesday
Legs, Bench Press in AM, Boxing/mma in the PM

Squats 5 sets
set 1: 15 reps
set 2: 12 reps
set 3: 8-10 reps
set 4: 6-8 reps
set 5: 12 reps

Leg Extensions 4 sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Hamstring curl 4 sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Calf Raises 4 sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Bench Press 5 sets
set 1: 15 reps
set 2: 12 reps
set 3: 8-10 reps
set 4: 6-8 reps
set 5: 12 reps


Wednesday : Shoulders

Shoulder Raise 4 sets
8-10 reps for all sets

Seated Dumbell Press 4 sets
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Reverse Fly's:
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Arnold Press:
Set 1: 15 reps
Set 2: 12 reps
set 3: 10 reps
set 4: 8 reps

Thursday: Boxing/MMA Running

Friday: Chest and Triceps

Dumbell Bench Press
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Incline Dumbell Bench
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Decline Dumbell Press
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Fly's :
Set 1: 12 reps
Set 2: 10 reps
set 3: 10 reps
set 4: 10 reps

Tricep Pull Down
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Close Grip Bench
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Nose Breakers
Set 1: 12-15 reps
Set 2: 10-12 reps
set 3: 8-10 reps
set 4: 6-8 reps

Rest saturday, cardio sunday

[Anaboxa34]

I've run this program and got good results in strength and size in the past but without the boxing and mma. I'm not sure if i'm overtraining or not by lifting and boxing on the same days. I should also mention i took 3 years off of lifting to focus only on boxing but the boxing is becoming more of a hobby and i want to get back into the lifting again. When i finally decide on a weight lifting regiment i'll post my results starting with the previous post. Any advice would be especially those who have experience lifting weights and boxing . Thx bro's

[taiboxa]

lots of changes i would make.. i would decrease the amount of work on bi's 9 sets too much imo i wouldnt do more than 4-5 real sets alternate between tradional curls and hammer curls weekly.

i would keep chest and tri's together and legs and shoulders together and why on gods green earth are u doing bench on one day then few days later workign chest? makes no sense at all but hey wat ever works for u but imo that work out regiment needs much revision for a boxing/mma type of training protocol

[Anaboxa34]

I'm definitly going to revise my workout, i'm just trying to gather info as to what would be best for boxing/mma as well as strength gaining. As for the extra day of benching I found that in the past if i threw in a day of flat bench in between my chest workouts my chest was getting stronger faster. I may take this out though because of all the boxing i'll be doing in conjunction with lifting. I'll wait and see how my body feels before i make a final decision.
For the work out what do you think about this
Monday: Back/Bi's reduce bicep workout as suggested (Boxing in pm)
Tuesday: Boxing/Cardio only
Wednesday: Shoulders/Legs
Thursday: Boxing/mma
Friday: Chest and Triceps
Saturday: Rest
Sunday: Boxing/mma/cardio
Thx for the input

[max2extreme]

If your main goal is strength, then you are doing too many reps, imo. Now there is no one optimal number of reps, but typically you want a resistance that will allow you to do at most 10 reps. If you can do more than 10 reps, you aren't getting the most bang for your buck and should increase the weight. That's a general statement, typically in my experience with myself and friends and people I've trained, 6-8 reps works really well. If you can't do 6 reps, then decrease the weight so you can. If you can do more than 8, then you should increase the weight so you can't. That's a good rep-range for those non-power lifters, which being a boxer, you aren't.

Good luck.

[Anaboxa34]

Thx for the input, I think what i'm going to do is keep the lifting to mon. wed. fri as in my last post, and due two warm up sets for each muscle group before i begin to work them out. Then i'll take your advice on doing less reps but i'm going to try and stay near the 8 rep range because the more weight and less reps i do the slower my arms are when i'm boxing. I started lifting again about 2 months ago but i haven't been real strict with a lifting regiment (which i want to start doing). I'm going start keeping a log of my lifting on monday in case your interested in checking it out. Thx again for the input.