This is my routine. I'm sure I've messed up in some areas, so please comment.


My Workout Routine

Monday-Wednesday-Friday
Strength Training

Back: Back Flies 1x15, 1x20 (Hard to explain. Just like chest flies, except I lay on my stomach.)

Chest:
Benchpress 1x15,
Chest Flies 1x20

Biceps:

Curls 1x15, 1x20

Quads:
Leg Extensions 1x15, 1x20

Calves:
Calf Raises :1x50,2x30

Hamstrings:
Leg Curls 1x15, 1x20

Abs:
Ab Wheel 1x15, 1x20

Trapezius:
Shrugs 1x20
Dips 1x15


Tuesday-Thursday
Speed and Power Training

I've been having issues with this. I don't really know what I want to do.

Weighted Punches (slow, so I don't hurt my elbows): 1:20 (each arm)

Paper Drill: 10 mins

Are you trying to build for Hyrotrophy?

Um, I don't know what that is. If it's a good thing, sure. If not, correct me. What I'm going for is functional strength and mass (not too much mass, but a nice amount so that the muscles are really defined)

Are these body weight exercises or are you using weights? Or is this a combination of both? For strength training weights would be the better fit and if so then your reps are too high as you will want to keep them around 5 reps and possibly for 5 sets. Maybe just clarify a little on each one to advise if done with body weight, free weights or machines so we can get a better understanding. Then age, amount of time lifting, medical problems, etc. Thanks.

These exercises are done with medium to light weights. As said before, I'll tone down the reps and up the weight for strength. I'm training for muscle hypertrophy and strength, not heart hypertrophy. I have another routine similar to this that worked great. My phsyique is great if I say so myself, I just wanted to switch it up.

Drop the weighted punches. useless things, done fast they're dangerous and counter-productive, done slow their just pointless, tend to have more in common with lateral raises. For my speed-power routine I'll do:

Plyometric jumping - Do a tuck jump as high as you possibly can, every few seconds. Don't jump if fatigued, wait till you recover a bit. The idea is not to be out of breath here - I know, it's counterintuitive.

Kipups - you know, where you lie on the ground and get to your feet by propelling yourself through the air. Great way of building whole-body explosiveness.

Sandbag/medicine ball throws - I love these, but you might want to do them with a partner, outside. What you do is leave the sandbag on the floor, to your right. Lean down with legs straight, pick it up and throw it behind you, over your left shoulder. Swap it around from left to right. You can also do it with the sandbag between your feet and just throw it as high as you can into the air. These are great core explosive exercises, absolute dynamite. The sanbag makes it tougher and more functional than a medicine ball, because your dealing with a oddly balanced mass, but the medicine ball is fine.

Heavy bag work as per usual.

Does that sound like a decent day's speed/power workout?

Yeah, I'll do that! I already do leg pylos twice a week, so I didn't put it on the list.

Oh, by the way, I thought it was only fair to say that there are too many isolation exercises in there - leg extensions are just plain dangerous, leg curls are rubbish, shrugs are probably unnecessary. Deadlift and squat instead, just don't do them in the same session. You can pullup/row instead of bicep curl too, I've never liked curling for function.