dirtydave88
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Looking for some input on my workout plan. Trying to bulk up for rugby but I am more concerned with gaining lean mass as I am a scrum half.
Here's is what I have so far, any input will be helpful. Everything is 5 sets unless noted. I lift 6 days a week resting on Saturday typically. I do cardio everyday along with abs/core. Any lifts that anyone thinks i should add or take out will be helpful. I am just looking for any imput. Thanks
Day 1: Chest/Back
DB Bench
Pullovers
Incline bench
Cable Flys
1 arm rows
Lat Pulldowns
Deadlift
Day 2: Shoulders/bi's
Clean + press
Arnold Press
Lat Raises
Shrugs
Cable curls
Preacher curls
Day 3: Legs
squats
lunges
leg ext
leg curl
calf raises
wrist curls
grippers
RDL
wall sits
Day 4: tris/back
Tri pushdown
weighted dips
Seated Rows
Cable straight arm pulldown
LPD
Plate Ladders tri's
Day 5:Chest/upper
Bench 3sets 10,8,6
cable crossovers
DB Decline 3sets 10,8,6
Lat raises
Hammer curls
Kickbacks
Day 6: rest
Day 7: Legs
squats
power clean
leg ext
leg curl
calf raises
wall sits
Here's is what I have so far, any input will be helpful. Everything is 5 sets unless noted. I lift 6 days a week resting on Saturday typically. I do cardio everyday along with abs/core. Any lifts that anyone thinks i should add or take out will be helpful. I am just looking for any imput. Thanks
Day 1: Chest/Back
DB Bench
Pullovers
Incline bench
Cable Flys
1 arm rows
Lat Pulldowns
Deadlift
Day 2: Shoulders/bi's
Clean + press
Arnold Press
Lat Raises
Shrugs
Cable curls
Preacher curls
Day 3: Legs
squats
lunges
leg ext
leg curl
calf raises
wrist curls
grippers
RDL
wall sits
Day 4: tris/back
Tri pushdown
weighted dips
Seated Rows
Cable straight arm pulldown
LPD
Plate Ladders tri's
Day 5:Chest/upper
Bench 3sets 10,8,6
cable crossovers
DB Decline 3sets 10,8,6
Lat raises
Hammer curls
Kickbacks
Day 6: rest
Day 7: Legs
squats
power clean
leg ext
leg curl
calf raises
wall sits
