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2019 Rugby Fit

doppenhe

Jan 17th 2019

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2019 Rugby Fit

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6 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

7-day program including practice

GYM Day 1 12 exercises, 1 hr 18 mins

	Barbell Squat	4x8 reps	rest: 60s
	Barbell Deadlift	4x8 reps	rest: 60s
	Barbell Bench Press	4x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	2x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Rotational Crunch	1x30 reps	rest: 60s
	V-Up	1x30 reps	rest: 60s

GYM Day 2 12 exercises, 1 hr 23 mins

	Barbell Power Jerk	4x6 reps	rest: 60s
	Barbell Power Clean from Blocks	4x6 reps	rest: 60s
	Barbell Front Squat	4x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Cable Incline Tricep Extension	3x8 reps	rest: 60s
	Weight Plate Russian Twist	1x30 reps	rest: 60s

GYM Day 3 12 exercises, 1 hr 22 mins

	Barbell Deadlift	4x8 reps	rest: 60s
	Barbell Squat	4x8 reps	rest: 60s
	Barbell Bench Press	4x8 reps	rest: 60s
	Barbell Incline Bench Press	4x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Pullover	3x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Barbell Tricep Extension	3x8 reps	rest: 60s
	Machine Ab Crunch	1x30 reps	rest: 60s
	Bench Leg Raise (Supine)	1x20 reps	rest: 60s

Match 1 exercises, 1 hr 21 mins

0x0 reps

rest: 80s

Rest day - Stability 2 exercises, 10 mins

	Push-Up	1x30 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Rugby Practice 1 exercises, 1 hr 31 mins

0x0 reps

rest: 90s

Run day 1 exercises, 31 mins

Treadmill Running

0x0 reps

rest: 30s

Sled (pull + push) day 2 exercises, 11 mins

		4x2 reps	rest: 60s
		4x2 reps	rest: 60s

Speed Intervals 1 exercises, 31 mins

0x0 reps

rest: 30s

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