another day down 
its just another dayyyyyy
its just another dayyyyyy
Heading towards Rugby fitness levels
- Thread starter chrissmith921
- Start date
What is your current weight training routine Chris? I keep seeing "did some arm work" and not much else.
I'm a bit vague with it as usually on here last up and near enough sleeping on the keyboard, try to be a bit more clear from now on...
Following modifications with LV's forum - I basically wiped it clean and started fresh:
Monday - Biceps/Back
Tuesday - Training
Wednesday - Triceps/Shoulders
Thursday - Training
Friday - Chest/Legs
(Should I break legs down further such as thighs, calves like have done with biceps/triceps?)
Each one is broken as follows:
Bicep Work:
1 arm cable curls (5x12xWeight - obviously the weight is changing weekly, this week its 18kg but its gone up by about 2kg each week...)
bar cable curls (4x15xWeight, again weight has been changing, currently at 32kg)
dumbell restricted (not sure fully on the title here, but my arm only goes to 90degree angle at furthest) 5x12xW Current=25kg
dumbell unrestricted (drops to full extension of arm, 4x15xW C=18kg)
pullups - I try to get 60 done - if I can do them without assistance, the better.
Back - mainly use of the resistence machines, such as seated row, lat pull down, plus some strange contraption that I dont know what its called but laydown, feet on panel and push away).
All are 5x12xWeight - with the weight varying.
Training - this is rugby training, I've also taken to doing some speed drills myself in the mornings, using ladders, cones around a 400m running track at 50m intervals and so forth)
Triceps -
Bench dips - try to get 60 done.
decline bar extensions - 5x12xW
seated dumbell work - behind head and raise - 5x12xW
cable single arm extensions - 5x12xW
Shoulders:
dumbell raises 5x12xw
bent over cable raises 5x12xW both arms
dumbell shrugs 5x12xW
cable upright rows 5x12xW
Chest:
cable crossovers 5x12xW
dumbell flies 5x12xW with both arms
pec deck machine 5x12xW
chest press 5x12xW
60 pushups with weight on back
Legs:
mainly resistence machines
hamstring extension 5x12xW
hip abductor 5x12xW
calves (cant remember machine name, full extension of leg while on chair, push up on tiptoes) 5x12xW
that machine i dont know what its called i use for back - up onto tip toes 5x12xW
each session also 1 hr cardio - half hour before, half hour at end.
Following modifications with LV's forum - I basically wiped it clean and started fresh:
Monday - Biceps/Back
Tuesday - Training
Wednesday - Triceps/Shoulders
Thursday - Training
Friday - Chest/Legs
(Should I break legs down further such as thighs, calves like have done with biceps/triceps?)
Each one is broken as follows:
Bicep Work:
1 arm cable curls (5x12xWeight - obviously the weight is changing weekly, this week its 18kg but its gone up by about 2kg each week...)
bar cable curls (4x15xWeight, again weight has been changing, currently at 32kg)
dumbell restricted (not sure fully on the title here, but my arm only goes to 90degree angle at furthest) 5x12xW Current=25kg
dumbell unrestricted (drops to full extension of arm, 4x15xW C=18kg)
pullups - I try to get 60 done - if I can do them without assistance, the better.
Back - mainly use of the resistence machines, such as seated row, lat pull down, plus some strange contraption that I dont know what its called but laydown, feet on panel and push away).
All are 5x12xWeight - with the weight varying.
Training - this is rugby training, I've also taken to doing some speed drills myself in the mornings, using ladders, cones around a 400m running track at 50m intervals and so forth)
Triceps -
Bench dips - try to get 60 done.
decline bar extensions - 5x12xW
seated dumbell work - behind head and raise - 5x12xW
cable single arm extensions - 5x12xW
Shoulders:
dumbell raises 5x12xw
bent over cable raises 5x12xW both arms
dumbell shrugs 5x12xW
cable upright rows 5x12xW
Chest:
cable crossovers 5x12xW
dumbell flies 5x12xW with both arms
pec deck machine 5x12xW
chest press 5x12xW
60 pushups with weight on back
Legs:
mainly resistence machines
hamstring extension 5x12xW
hip abductor 5x12xW
calves (cant remember machine name, full extension of leg while on chair, push up on tiptoes) 5x12xW
that machine i dont know what its called i use for back - up onto tip toes 5x12xW
each session also 1 hr cardio - half hour before, half hour at end.
Still want sugar.
Havent deviated from plan yet.
Havent deviated from plan yet.