Amateur boxing weightlifting workout

[Tommy Gunn]

I've recently got back into amateur boxing. I also work a full time job + overtime. Some days I have to stay late at work and only have the time and energy to do one workout that day. I'm 6' 215 lbs. with some bodyfat, 25 years old.

Here's my question: If I can only fit in one day of weight training a week, what exercises should I do? Between all the heavybag work, punch mitt work, jump roping, sparring, speed bag, etc. I'm drained completely. And I also feel that boxing uses every muscle in your body so I feel like not only is my cardio getting improved but my muscles as well.

I was thinking of trying this. A one day a week workout but each week I alternate the workouts between Workout A and Workout B:

Workout A

Day 1

Deads 3x5
Flat dumbell press 10,8,6
Close grip lat pulldowns 12,10,8
Seated reverse flys 12,10,8
Kneeling cable crunches 15,12,10
4 way neck machine 3x10

Workout B

Day 1

Squats 3x5
Bent over dumbell rows 10,8,6
Wide grip lat pulldowns 12,10,8
Seated rear rotator cuff exercise 15,12,10
Dumbell shrugs 12,10,8
Seated side lateral raises 12,10,8

Start A again

or this:

4 days a week (all right after my boxing workouts):

Day 1 Mon

Bench Press 10,8,6
Kneeling cable crunches 15,12,10
4 way neck machine 3x10

Day 2

Squats 3x5
Deads 3x5
Barbell shrugs 12,10,8

Day 3

Seated side lat raises 15,12,10
Seated reverse flys 15,12,10
Seated rear rotator cuff exercise 15,12,10

Day 4

Seated cable rows 10,8,6
Close grip lat pulldowns 12,10,8
Wide grip lat pulldowns 12,10,8

If anyone can help me I'd appreciate it.

[Tommy Gunn]

Anyone?