Expert: Jack Rose - 12/6/2011

Question
Hi There,
I'm turning 40 next year, want to look like a boxer (David Haye) and feel great but don't wanna hurt myself and have fun.

Roadwork:  3 times a week for 2-3 miles?  After weight lifting?

Weights:  Push / Legs / Pull split?  What would be a basic weight lifting routine to follow?
I'm thinking:
Day 1:  Bench press, Incline Flys, Shoulder Press, Lateral raises
Day 2:  Leg Press, Leg Extension, Leg curls
Day 3:  Pull-ups, Row, Biceps curls, hammer curls

Shadow boxing?

Thank you,

Dany

Answer
Hello Dany,

It looks like you have a pretty good handle on things already.

David Haye the last I heard fights at about 215 lbs at 6'3. This is pretty lean for 6"3. From looking at his body I'm guessing he is less than 12% bodyfat.

So start off with your roadwork plan of 3 miles, 3 times a week. After about 4 weeks see what your weight is doing. If you need to lose more, you need to add another a mile to each run. If you are losing too much or your already at your goal now then you need to maintain at miles per run.
And yes, I recommend running after weightlifting. If you run before, your body is taxed and your lifting will suffer.

I do like the push/pull routine. I think it's the best way to build strength and definition at the same time. I am going to tweak your lifting just a bit, you will really like the results you get from this:

Day 1 - Basically unchanged but throw in something to isolate your triceps like pushdowns.
Day 2 - I would throw out the Extensions and curls and just change your foot position on the press and add a couple sets. I would do 2 sets with center foot position, two with toes hanging of the edge pushing off your heels (for hams and glutes) and two with lower position pushing off balls of feet (for quads). Now you will add in all of day 3 to day 2. So you doing legs with your "Pull' day. Leg Press stimulates more muscle fibers plus you can perform the movement with more weight resulting in more muscular development. Not to mention you've consolidated your full body workout into two days instead of 3.

So now you are doing a two day split. Lift for two days with the third day off, aka "two on, one off".

The beauty of shadowing boxing is that all you need is a mirror. So if your in the gym you definitely want to spend 15 minutes in front of mirror. Otherwise, at your home as much time as you have. Foucs on your technique... this is the only time you can correct your form without having a trainer stand in front of you with the hand pads. It's very underrated.

Your body will talk to you and let you know if you are pushing too hard. Make sure your fully recovered from any strains or pulls before restarting.

Obviously you are no stranger to working out so I'm sure you'll use good discretion. Give my tweaks a shot, I think you'll really like the results.

Thanks for the question and best of luck!