Quote:
For strength training:
Chest: Dumbbell Bench Press, Straight Arm Dumbbell Pullover
Hamstrings: Dumbbell Lunges, Flutter Kicks
Lower Back: Superman, Stiff- Legged Deadlift
Middle Back: Bent-Over Two Dumbbell Row
Quadriceps: Iron Cross, Dumbbell Squat
Shoulders: Shoulder Press, Arm Circles
Traps: Standing Dumbbell Upright Row
Triceps: Bench Dips
Abs: Bicycle, Bent Knee Hip Raises, Side Bridge, Crunches, Stomach Vacuum
Biceps: Dumbbell Alternating Bicep Curl
Calves: Standing Dumbbell Calf Raise
Forearms: Seated Dumbbell Palms Up/Down Curl
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You won't need so many different exercises right now. You don't need a different exercise for "hams" and "quads" for instance. If you wanted to do lunges and squats that would certainly be fine. But lunges are not just going to work your hams and squats are not just going to work you quads. With lunges it depends on stride length. The longer the stride the more ham and glute emphasis and the shorter the stride the more quad emphasis.
For squats the deeper you go the more glute and ham involvement. You have to go at least a little below parallel for that. Higher squats will be more quad emphasis.
But what you won't to do is to pick one or two good movements and concentrate on progressing in strength on those movements.
Iron Cross, unless it's the only thing you're doing, I consider more a stabibility movement (core and shoulders). The weight is too light compared to squats and lunges to call it a "quad" movement. If anything it will help your legs recover in certain instances. I'd put ythat under your "ab" stuff, not forgetting that it involves the shoulders so that should be considered before adding other shoulder stuff besides the shoulder presses.
Bench press is fine but you may want to start out with pushups. How many can you do? Keep in mind that bench press will work your triceps so dips are optional. Also pullovers work the triceps to some extent.
For deads do regular db deads or Romanian (a better option that stiff legged deads). No reason not to do regular deads though.
Another really cool idea to think about is to do a metabolic circuit in place of one of your cardio days. Like anything else you would build on it slowly. So that would be something where you did a circuit of weight exercises going from one to the other very quickly with a minumum of rest in between (15 to 20 seconds) with higher reps than on your regular strength work...maybe up to 15. That would fit in with your needs to a T, imo. because it would both burn fat, be intense enough to raise post exercise OC, AND still build muslce and strength. Plus it would be more fun.
You could use those exercise varieties that you don't put into your regular fullbody strength sessions which would be very simple and short.
On the boxing that may be enough cardio just in itself.