Page 64 - Ian Oliver Boxing Fitness

(ARD GAINERS WORKOUT ADVANCED TRAINERS ONLY n4HE X

4HIS IS A VERY DEMANDING WORKOUT ) MUST STRESS THAT ANYONE
ATTEMPTING IT SHOULD BE lT AND HAVE BEEN WEIGHT TRAINING REGULARLY
FOR SOME MONTHS BEFORE EMBARKING ON IT 2EST MINUTES BETWEEN

EACH SET NO ABS WORK JUST REST 3IP WATER BETWEEN SETS ! TRAINING
PARTNER WOULD BE OF SIGNIlCANT BENElT PRIMARILY TO hSPOTv BUT ALSO

TO ENCOURAGE EACH OTHER
WARM UPn MINUTES AEROBIC

PRE STRETCHn SECONDS PER BODY PART

SET OF REPS USING ONLY THE BAR THIS IS TO hWARM UPv
FOLLOWED BY SETS OF REPETITIONS

4HIS SHOULD BE PERFORMED WITH AS HEAVY A WEIGHT AS YOU CAN

MANAGE FOR THE REPETITIONS

9OU WILL NEED A hSPOTTERv OR ALTERNATIVELY USE MACHINE

(' "ENCH PRESS SEE lG

SET OF REPETITIONS USING A LOW SETTING TO WARM UP )F
PERFORMED WITH FREE WEIGHTS BY DOING SINGLE ARM ROWS USE A LIGHT
DUMBELL TO WARM UP

5SING THE hVv GRIP ATTACHMENT ON THE LAT PULLDOWN MACHINE SETS
OF REPETITIONS AS HEAVY AS YOU CAN MANAGE FOR THE REPETITIONS

!LTERNATIVELY SETS OF REPETITIONS OF SINGLE ARM ROWS WITH AS

HEAVY A DUMBBELL AS YOU CAN MANAGE FOR REPETITIONS

(' 6 GRIP PULLDOWNS OR SINGLE ARM ROWS SEE lG