rugby-player’s BodyBlog

Alright summer is nearly here and its time to get real diced and cut up. I’ll be lifting 6 days a week and doing HIIT cardio 2 times a wk.

Here’s how it goes:

Friday/Monday:Chest and Back + HIIT (Friday)
Back:
4 Wide grip T-bar rows

4 Narrow grip T-bar rows

4 Narrow reverse grip pull downs (Lats)

4 Lat pull downs

4 Deadlifts

Chest:

4 Flat DB press

4 Incline DB press

4 Dips

4 Flat DB flyes

Saturday/Tuesday: Quads/Hams/Abs

Legs:
5 Squat

5 Leg press

5 Leg Extension
5 Standing leg curls  OR 5 straight-leg deadlift

5 Calves on Leg press

Abs:

4/3 Incline sit ups/Incline crunches/Incline leg raises

4/3 Hanging leg raises/ Hanging knee-ins
Sunday/Wednesday: Delts/Traps and Arms+HIIT(Sunday)

Delts/Traps:
3 Arnold DB press

3 Frond DB raise

3 Behind neck military press

3 Side DB raise

3 Seated bent over rear delt raise

4 Barbell Shrugs

Arms:

3 Barbell curls/ 3 Overhead tricep extension

3 Hammer DB curls/ 3 Reverse grip tricep push downs
3 DB preacher curls/ 3 Narrow stance pushups (Triceps)

** All sets are at 12 reps (Not Failure) (Legs–>15 reps/ Abs–>20) except for the first set of each exercise which is done at 6-8 reps with heavy resistance (Weight).

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HIIT Routine:

6 KPH————>5 min           (Warm Up)

12.8 KPH———>2 min

6.5 KPH———->3 min

16 KPH———–>2 min

6.5 KPH———->3 min

12.8 KPH———>2 min

6.5 KPH———->3 min

5 KPH————>3 min           (Cool down)

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