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Thread: Once a week lifting routine

  1. #1
    Join Date
    Jul 2003
    Posts
    148

    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 09:58 PM.

  2. #2
    Join Date
    Jul 2003
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    1,040
    Goals? Hard to give you help otherwise.

  3. #3
    Join Date
    Jul 2003
    Posts
    148
    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
    Join Date
    May 2002
    Posts
    7,358
    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
    abstrack@protonmail.com

  5. #5
    Join Date
    Jul 2002
    Location
    Hoss's Moms bedroom
    Posts
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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
    Join Date
    Jun 2002
    Location
    Toronto, Canada
    Posts
    2,933
    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
    Join Date
    Jul 2002
    Location
    VA
    Posts
    548
    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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