Bodybuilding.net - Bodybuilding Forum

I have been lifting weights for about 2 months now. My weekly fitness regimen looks like this:

Day 1: Total Body Weight Training
Days 2 and 3: Kickboxing
Day 4: Total Body Weight Training
Days 5 and 6: Shadow Boxing for 5 three-minute rounds.
Day 7: Off Day

My weight training is always total body and I find supersets the most helpful. Here's my most routine:

Exercise 01: Pec Flies + Deadlift (superset)
-Set 01: 114 lbs (pec flies) + 125 lbs (deadlift)
-Set 02: 142 lbs + 144 lbs
-Set 03: 142 lbs + 164 lbs
-Set 04: 171 lbs + 184 lbs
-Set 05: 171 lbs + 204 lbs
-Set 06: 200 lbs + 214 lbs
-Set 07: 200 lbs + 224 lbs

Exercise 02: Barbell Squat
-Set 01: 100 lbs
-Set 02: 108 lbs
-Set 03: 113 lbs
-Set 04: 125 lbs
-Set 05: 133 lbs
-Set 06: 144 lbs

Exercise 03: Seated Press + Dumbbell Lat Raise (superset)
-Set 01: 50 lbs (seated p) + 2 lbs (dumbbells, obviously)
-Set 02: 63 lbs + 3 lbs
-Set 03: 75 lbs + 5 lbs
-Set 04: 88 lbs + 7.5 lbs
-Set 05: 100 lbs + 10 lbs

Exercise 04: Z-Bar/Straight Bar Curl + Kickbacks + Dips (no weight)
-Set 01: 30~35 lbs + 2 lbs + Dips
-Set 02: 40~45 lbs + 3 lbs + Dips
-Set 03: 55~60 lbs + 5 lbs + Dips

This usually takes about 1.5 to 2 hours to complete. What's amazing is how when I first started I could barely get a 100 pound loaded barbell off the floor, and now I'm routinely doing 200.

As a last minute detail, my body-type is like this: 5'10" or 5'11" and 155 to 160 pounds depending on how much I had to eat. I am mostly thin with a strong back and neck.