2019 Rugby Fit - JEFIT

Routine detail

2019 Rugby Fit banner

2019 Rugby Fit

Sport

Advanced

Barbell

Plan Details

The 2019 Rugby Fit routine by doppenhe is a 9 day workout plan. It is an advanced level plan to achieve sport fitness goals.

7-day program including practice

Routine detail

Any

Rest day - Stability

Est. 10 min

2 exercises

Push-Up Demonstration

Push-Up

1 Set x 30 Reps

Plank Demonstration

Plank

3 Sets

Any

GYM Day 1

Est. 79 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Rotational Crunch Demonstration

Rotational Crunch

1 Set x 30 Reps

V-Up Demonstration

V-Up

1 Set x 30 Reps

Any

Match

Est. 82 min

1 exercise

Field Sports Demonstration

Field Sports

1 Set

Any

Sled (pull + push) day

Est. 12 min

2 exercises

SLED Demonstration

SLED

4 Sets x 2 Reps

SLED Demonstration

SLED

4 Sets x 2 Reps

Any

GYM Day 2

Est. 84 min

12 exercises

Barbell Power Jerk Demonstration

Barbell Power Jerk

4 Sets x 6 Reps

Barbell Power Clean from Blocks Demonstration

Barbell Power Clean from Blocks

4 Sets x 6 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Incline Tricep Extension Demonstration

Cable Incline Tricep Extension

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 30 Reps

Any

Speed Intervals

Est. 32 min

1 exercise

Running Demonstration

Running

1 Set

Any

Rugby Practice

Est. 92 min

1 exercise

Field Sports Demonstration

Field Sports

1 Set

Any

GYM Day 3

Est. 82 min

12 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

1 Set x 30 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

1 Set x 20 Reps

Any

Run day

Est. 32 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set