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Off Season Winter into Spring Training
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<blockquote data-quote="Lock2009" data-source="post: 285648"><p>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. </p><p></p><p>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. </p><p></p><p><strong>Weeks 1-3</strong></p><p><strong>Day 1</strong></p><p></p><p>Box Jumps 4x10</p><p>Back Squats 10x10</p><p>Flat Bench 10x10</p><p>Lat Pull Down 8x12</p><p></p><p><strong>Day 2</strong></p><p></p><p>Weighted Jump Squats 6x4</p><p>Dead Lifts 10x10</p><p>DB Incline 10x10</p><p>Barbell Bent Over Row 8x12</p><p></p><p><strong>Weeks 4-6</strong></p><p><strong>Day 1</strong></p><p></p><p>Hang Clean 4x4</p><p>Back Squats Complex with Squat Jumps 4+4x4</p><p>DB Alt Bench Complex with clap push ups 6+6x4</p><p>Pull-Ups Failure</p><p>Pitcher Squat 7x12</p><p></p><p><strong>Day 2</strong></p><p></p><p>Weighted Jump Squats 6x4</p><p>Deadlifts complex with single leg jumps 8+4x4</p><p>Incline DB Bench 7x8</p><p>Db Shoulder Shrug paired with Single Arm Cable Row 3x8 each paired</p><p>Overheard Split Squat with Barbell 10 each</p><p></p><p><strong>Day 3</strong></p><p></p><p>DB Cleans 4x6</p><p>Dead-lifts 4x8</p><p>DB Incline 4x7</p><p>Lateral lunges each side 8 each side</p><p>Standing DB Shoulder Press 4x8</p><p>Upper-back rows 3x8</p><p>Overhead Squats 3x10</p><p>DB Bicep Curls 10 each arm. Sitting.</p><p></p><p>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. </p><p></p><p>Thanks,</p><p>Adam</p></blockquote><p></p>
[QUOTE="Lock2009, post: 285648"] 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. [b]Weeks 1-3[/b] [b]Day 1[/b] Box Jumps 4x10 Back Squats 10x10 Flat Bench 10x10 Lat Pull Down 8x12 [b]Day 2[/b] Weighted Jump Squats 6x4 Dead Lifts 10x10 DB Incline 10x10 Barbell Bent Over Row 8x12 [b]Weeks 4-6[/b] [b]Day 1[/b] 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 [b]Day 2[/b] 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 [b]Day 3[/b] 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 [/QUOTE]
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