Rugby

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Rugby

Shared By : nml8278

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 12 / 338

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Description

Tuesday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Triceps		Barbell Lying Triceps Extension	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Dip	60 sec	8	3
Chest		Push Up	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Barbell Decline Bench Press	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Chest		Barbell Wide Grip Bench Press	60 sec	8	3
Triceps		Close Triceps Pushup	60 sec	8	3

Wednesday

Legs & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Barbell Squat	60 sec	8	3
Abs		Crunches	60 sec	8	3
Glutes		Hip Adduction	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Lower Legs		Smith Machine Reverse Calf Raises	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Abs		Side Bend	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3

Thursday

Biceps, Back & Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Biceps		Alternate Hammer Curl	60 sec	8	3
Back		Pullups	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Biceps		Body Row	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Forearms		Seated Dumbbell Palms-Down Wrist Curl	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Forearms		Wrist Roller	60 sec	8	3

Friday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Triceps		Dip	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Triceps		Machine Triceps Extension	60 sec	8	3
Chest		Smith Machine Incline Bench Press	60 sec	8	3
Triceps		Kneeling Cable Triceps Extension	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3

Saturday

Legs & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Upper Legs		Barbell Squat	60 sec	8	3
Glutes		Hip Adduction	60 sec	8	3
Lower Legs		Smith Machine Reverse Calf Raises	60 sec	8	3
Abs		Ab Crunch Machine	60 sec	8	3
Upper Legs		Clean Deadlift	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	8	3

Sunday

Biceps, Back & Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	60 min	N/A	N/A
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3
Back		Pullups	60 sec	8	3
Shoulders		Dumbbell Raise	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Biceps		Reverse Cable Curl	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Forearms		Seated One Arm Dumbbell Palms Up Wrist Curl	60 sec	8	3
Forearms		Reverse Barbell Curl	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3

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