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  1. #1
    Aggression is offline Member
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    Once a week program

    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

  2. #2
    Aggression is offline Member
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    Can anyone help?

  3. #3
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Squats
    Deads
    Bench
    Bent Row
    Military Press
    Barbell Curls
    Skullcrushers

  4. #4
    decadbal's Avatar
    decadbal is offline Banned
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    sounds like a waste of time to me

  5. #5
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    One or the other IMO!

  6. #6
    Aggression is offline Member
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    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?

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