L
Lock2009
Guest
Hey all, very new to the forums, but I have made it a point to look around the forums before I asked my questions. Here's a little background on myself. I'm 24, played rugby for years at my college as a Lock. I'm 6'4" currently 215. I've recently started practices at a club team in the city I am in.
My goal in this off season starting this week is to really gain some mass and muscle. My stomach has lost its old toned self and i need my upper body to really get a bit bigger. Currently this is my workout plan starting this week. I have been trying to do hill runs between gym lifting days.
Weeks 1-3
Day 1
Box Jumps 4x10
Back Squats 10x10
Flat Bench 10x10
Lat Pull Down 8x12
Day 2
Weighted Jump Squats 6x4
Dead Lifts 10x10
DB Incline 10x10
Barbell Bent Over Row 8x12
Weeks 4-6
Day 1
Hang Clean 4x4
Back Squats Complex with Squat Jumps 4+4x4
DB Alt Bench Complex with clap push ups 6+6x4
Pull-Ups Failure
Pitcher Squat 7x12
Day 2
Weighted Jump Squats 6x4
Deadlifts complex with single leg jumps 8+4x4
Incline DB Bench 7x8
Db Shoulder Shrug paired with Single Arm Cable Row 3x8 each paired
Overheard Split Squat with Barbell 10 each
Day 3
DB Cleans 4x6
Dead-lifts 4x8
DB Incline 4x7
Lateral lunges each side 8 each side
Standing DB Shoulder Press 4x8
Upper-back rows 3x8
Overhead Squats 3x10
DB Bicep Curls 10 each arm. Sitting.
So basically I want to put on the muscle, my diet is good, 3-4 meals a day, high protein moderate carb intake, all good food, no junk, no soda, no crap. Any input on this workout plan would be great.
Thanks,
Adam
My goal in this off season starting this week is to really gain some mass and muscle. My stomach has lost its old toned self and i need my upper body to really get a bit bigger. Currently this is my workout plan starting this week. I have been trying to do hill runs between gym lifting days.
Weeks 1-3
Day 1
Box Jumps 4x10
Back Squats 10x10
Flat Bench 10x10
Lat Pull Down 8x12
Day 2
Weighted Jump Squats 6x4
Dead Lifts 10x10
DB Incline 10x10
Barbell Bent Over Row 8x12
Weeks 4-6
Day 1
Hang Clean 4x4
Back Squats Complex with Squat Jumps 4+4x4
DB Alt Bench Complex with clap push ups 6+6x4
Pull-Ups Failure
Pitcher Squat 7x12
Day 2
Weighted Jump Squats 6x4
Deadlifts complex with single leg jumps 8+4x4
Incline DB Bench 7x8
Db Shoulder Shrug paired with Single Arm Cable Row 3x8 each paired
Overheard Split Squat with Barbell 10 each
Day 3
DB Cleans 4x6
Dead-lifts 4x8
DB Incline 4x7
Lateral lunges each side 8 each side
Standing DB Shoulder Press 4x8
Upper-back rows 3x8
Overhead Squats 3x10
DB Bicep Curls 10 each arm. Sitting.
So basically I want to put on the muscle, my diet is good, 3-4 meals a day, high protein moderate carb intake, all good food, no junk, no soda, no crap. Any input on this workout plan would be great.
Thanks,
Adam