for boxers and any other types of fighters where strength and speed are essential training is drastically different than bodybuilding. while training to compete limit weights to about 3x a wek any more will detract from you fighting abilities and put too much stress on your body(overtraining). most excercises are compound movemets so tomplace the stress on moving bodyparts working with each other rather than to isolate muscles... example of when I trained to fight, most of the excercises were kept to 4-7 reps and not, NOT to Failure. this will increase but remeber to do these movement with as much explosive force as you can muster and plenty of stretching.
Day 1 highbar squats
cleans
sprints
Day 3 incline dumbells
dumbell military press
close-grip flat bench
Day 5 pull-ups
bentover rows
deads
3 sets on each after one warmup set
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