hi im 16. male 5'7 and 159 pounds
i want to either box or mma, but want to get in good shape before i do, i have a barbell and a heavy bag, this is my workout
due to a slating on a previous question, please can you improve or make suggestions to this workout
(i cant do pull ups yet btw)
and i want to get fit and strong BEFORE i go to boxing classes

5x 4 minute rounds of heavy bag work with 1 minute rest in between the rounds

then

8 curls with a barbell
20 7lb weighted jabs
20 7lb weighted uppercuts
20 7 lb weighted hooks
10 standing tricep extensions

thats to be repeated 3 times, with 2 minute breaks

10 press ups
10 sit ups
thats to be repeated 3 times

this is to be done 4 times a week, the other days i have a 4 mile run
and every single day i cycle to my manual job, which is a mile each way


so what do you guys think?? thanks for reading my long *** post btw

- Throw in some barbell squats
- Increase situps per set, atleast 20
- Do jumping pullups with a 2 sec pause at the top and take 4 seconds to lower. This will help build the strength to do regular pullups
- Pushups on your knuckles will help build wrist strength. They're also harder to do.

I wouldn't be weighting your punches. It can wreck your joints in the long term. Furthermore, you're only really working out your arms, probably the least important major part of your body - you definitely need more leg, back, chest and shoulder work. (By the way, pullups are a back exercise, not an arm exercise). Do you have a power rack and plenty of plates to put on the barbell? If so, you might consider a basic compound routine where you workout every second day like:

Workout A:
Squat
Bent Row
Overhead Press

Workout B:
Deadlift
Bench Press
Calf Raise

Which will help get you strong, and layer cardio atop that.

try stronglifts 5x5 it would be the best