Once a week program

[Aggression]

Between my job and boxing, I am very busy. If I was only to do one workout a week would this be a good workout? It will be alternating each week. (A one week and than B the next week, etc.)

Workout A

Day 1

Box squats 4x5
Flat dumbell press 10,8,6
Seated cable rows (v-bar) 10,8,6
Barbell shrugs (pause for 1 sec. at top) 10,8,6

Workout B

Day 1

Deads 4x5
Wide grip lat pulldowns 10,8,6
seated reverse flys 10,8,6
4 way neck machine 4x10

[Aggression]

Can anyone help?

[Hypertrophy]

Squats
Deads
Bench
Bent Row
Military Press
Barbell Curls
Skullcrushers

[decadbal]

sounds like a waste of time to me

[Panzerfaust]

One or the other IMO!

[Aggression]

Ok once a week is pointless, what if I was gonna do three workouts a week would this be good? It will be alternating each week. (A one week and than B the next week, etc.)

Workout A

Day 1

Flat dumbell press
Tricep pushdowns (v-bar)
Seated lateral raises
Barbell shrugs


Day 2

Box squats
Leg curls
Calve raises
Rope pulls

Day 3

Seated cable rows (straight bar)
Seated reverse flys
Close grip lat pulldowns
Incline dumbell curls

Workout B

Day 1

Incline flys
Seated front raises
Tricep pushdowns (rope/underhand grip)
4 way neck machine

Day 2

Deads
Glute reverse Hyper-extension
Leg extensions
Kneeling cable crunches

Day 3

Seated rows (v-bar)
Rotator cuff exercise
Wide grip lat pulldowns (d-hooks bar)
Incline hammer curls

Start A again

I am either gonna do 12,10,8 or 10,8,6 for sets/reps (all while increasing the weight each set) except for squats/deads which will be 4x5, calve raises and rotator cuffs which will be 15,12,10, and neck machine which will be 4x10.

How's this look?