Work out plan
day1
chest:
Bench press: 4 sets 15-2 reps
20 second pushups: 3 sets 12-15reps
decline flys: 4 sets 8-15 reps

Day 2:
Back
Deadlifts: 4 sets 12-3 reps
Pullups(un[assited]) 4 sets as many as i can do (not alot anymore)

Day 3:
Shoulders:
Military press: 3 sets 6-10 reps
side/front laterials: 3 sets 15-4 reps , going back and fourth between side and front
Cable w press: 4 sets 15 reps
rear delt excercise; 4 sets 10 reps

day 4:
Legs:
Box squats: 4 sets 12-6 reps
leg press: 4 sets 12-20 reps
SLDL: 4 sets 12-15 reps
standing calf raises: 4 sets 15 reps

day 5: All supersets
bis and tris:
Hands facing u chin ups: 4 sets 8-10 reps
CG Dips: 4 Sets 8-10 reps

preacher curls: 4 sets 8-10 reps
incline skull crusher: 4 sets 8-10 reps
Stomach facing incline pad

CG push ups on knuckels: 2 sets 8-15 reps
(10 seconds down, 3 second pause, 2 seconds up)
hammer rope curls: 2 sets 8-15 reps

Running everyday for 1 mile as the warm up and gradually increase it every week by .1
Also doing core every second day.
Ploymetrics every second day, skipping and box jumping
Boxing is also part of the cardio which i'm gonna do on my non work out days
5 ROUNDS, 5 min, 3 min rest