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Road back to Rugby
Sport
Beginner
Barbell
Plan Details
The Road back to Rugby routine by millza is a 7 day workout plan. It is a beginner level plan to achieve sport fitness goals.
This is my training program for the next 3 months broken up in to 28 day lots
Routine detail
Day 1
Back and Biceps
Est. 42 min
5 exercises
Running
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
Chest / Shoulders and Triceps
Est. 60 min
7 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Single-Leg Bench Dip
5 Sets x 12 Reps
Day 3
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 4
Legs and Abs
Est. 81 min
8 exercises
Running
1 Set
Barbell Deep Squat
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 18 Reps
Barbell Seated Calf Raise
5 Sets x 18 Reps
Crunch
4 Sets x 25 Reps
Leg Raise
3 Sets x 10 Reps
Day 5
Back and Biceps
Est. 74 min
6 exercises
Running
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Day 6
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 7
Chest / Shoulders and Triceps
Est. 60 min
7 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Single-Leg Bench Dip
5 Sets x 12 Reps
