Orange City Rugby
Sport
Intermediate
Barbell
Plan Details
The Orange City Rugby routine is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Start light and then add 1-2.5kgs every 2 weeks. Gradual building of muscle density and injury prevention. Call me if you have any dramas.
Routine detail
Day 1
Workout 1
Est. 0 min
8 exercises
Barbell Squat
1 Set x 20 Reps
Barbell Romanian Deadlift
1 Set x 20 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 20 Reps
Barbell Bent-Over Row
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Plank
1 Set
Day 2
Workout 2
Est. 0 min
8 exercises
Barbell Squat
1 Set x 20 Reps
Barbell Romanian Deadlift
1 Set x 20 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 20 Reps
Barbell Bent-Over Row
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Plank
1 Set
Day 3
Workout 3
Est. 0 min
8 exercises
Barbell Squat
1 Set x 20 Reps
Barbell Romanian Deadlift
1 Set x 20 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 20 Reps
Barbell Bent-Over Row
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Plank
1 Set
