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  1. #1
    Slugger is offline Junior Member
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    Once a week lifting routine

    Well I'm 23 6' 204 with a gut. I haven't worked out consistently in 2 years. I am planning on doing this workout for a month and than bump it to twice a week. I am also boxing and running 5 days a week. My goal is just to add some strength and some hardness for boxing.

    Would this be a good routine if you could only lift once a week?

    Squats 10 8 6 4 2
    Deads 10 8 6 4 2
    Dumbell Press 10 8 6 4 2
    Lat Pull Downs 10 8 6 4 2
    Lat raises 10 8 6 4 2
    Neck Machine 5x10
    Last edited by Slugger; 09-17-2003 at 10:58 PM.

  2. #2
    MMC78's Avatar
    MMC78 is offline Senior Member
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    Goals? Hard to give you help otherwise.

  3. #3
    Slugger is offline Junior Member
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    Well I'm 23 6' 204 with a gut. I haven't worked out consistently in 2 years. I am planning on doing this workout for a month and than bump it to twice a week. I am also boxing and running 5 days a week. My goal is just to add some strength and some hardness.

  4. #4
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
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    Quote Originally Posted by Slugger
    Would this be a good routine if you could only lift once a week?

    Squats 10 8 6 4 2
    Deads 10 8 6 4 2
    Dumbell Press 10 8 6 4 2
    Lat Pull Downs 10 8 6 4 2
    Lat raises 10 8 6 4 2
    Neck Machine 5x10
    i would be doing
    squats in the rack, not smith machine shit
    deads
    bent over rows
    flat bench/ barbell
    military press/barbell
    calf raises

  5. #5
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    I wouldn't even bother with a weights only workout. Once a week is not enough. You would be better served doing bodyweight strength exercises after running.

    Check out this site for some wicked bodyweight conditioning exercises:
    http://www.mattfurey.com/articles.html

  6. #6
    RoNNy THe BuLL's Avatar
    RoNNy THe BuLL is offline Anabolic Member
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    Apparently Bob Sapp (6'5, 350lbs WITH Abs) only weight trains once a week. Check out the reference...

    http://www.bodybuilding.com/fun/md2.htm

    Maybe you can find some useful info there bro. A lot of it may apply to you and your boxing training.

  7. #7
    solidj55 is offline Member
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    Quote Originally Posted by chicamahomico
    Once a week is not enough.
    http://www.mattfurey.com/articles.html
    This isnt a true statement. I have had times in life that I could only lift 1-2 days per week and still made good size and strength gains. Its all in how you go about it.

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