Rugby off season (Gym)
Sport
Beginner
Body
Plan Details
The Rugby off season (Gym) routine by jasonmbosman is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Any
Shoulders and Core strength
Est. 55 min
8 exercises
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Side Bridge
3 Sets
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Any
Chest and Biceps
Est. 60 min
9 exercises
Plate Chest press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Deadly 7 EZ Bar curls
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Any
Legs
Est. 92 min
9 exercises
Mountain Climber
3 Sets x 40 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 20 Reps
90/90 Hamstring Stretch
4 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 20 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Kettlebell Front Squat
3 Sets x 20 Reps
Scissor Kick
3 Sets x 50 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Any
Back and Triceps
Est. 59 min
9 exercises
Rowing
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Plank
3 Sets
