Once a week program

[Clubber Lang]

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

 

[TheOak84]

im not an expert, but id do a lil more sets and reps if your gonna work out once a week. maybe like 5x10 or something.. i could be wrong

 

[Slyder190]

Just forget it dude.

 

[casualbb]

It doesn't need to be quite so super-abbreviated

If I were only going to workout once a week, I'd hit all the following for at least 4 sets on the big muscles, 2 on the little:
squats,
stiff-legged deads
calves
Chest
back (rows)
back (pullups)
Bis
Tris
shoulders

 

[anthrax]

If I were only going to workout once a week, I'd not waste my precious time on bis and tris

Squat
DL/SLDL
Rows/pull-ups
Chest
Military press - Shoulders

 

[TRUEsoldier]

It doesn't need to be quite so super-abbreviated

If I were only going to workout once a week, I'd hit all the following for at least 4 sets on the big muscles, 2 on the little:
squats,
stiff-legged deads
calves
Chest
back (rows)
back (pullups)
Bis
Tris
shoulders

I think this is probably your best choice!!! and make sure you hit them fucking hard!!!!! cuz once a week, is about the least amount of frequency I have heard of

 

[Lee]

if i were to workout once a week, i would do destroy myself for that one day. probably squats, deads, sldl, gms, bench

 

[Dial_tone]

I think you will need to stimulate the muscle twice per week if you're doing that little amount of work.

 

[Clubber Lang]

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?