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