nathanlowe

Hi guys. Just going to put up my routine just to make sure im not doing anything wrong as i dont want to waste time.
Been going the gym for 6 month and not had a set routine as i have just been building my core.
monday - bench press - 3 sets of 25 kg - 10 reps
incline dumbbell bench - 3 sets of 10 reps with 12.5kg DBs
Incline dumbbell fly - 3 sets of 10 reps with 8kg DBS
Tricep Dips - 3 sets of 10 reps
Seated Pushdown - 3 sets of 10 reps - 75kg

Tuesday - Front Lat Pulldowns - 3 sets of 10 reps - 3705kg
Seated Row - 3 sets of 10 reps at 35kg
1 arm dumbbell row - 3 sets of 10 reps at 17.5kg
Underhand Pullups - 3 sets of 10 if possible
Barbell curls - 3 sets of 10 reps at 15kg
Alternate Dumbbell Curls - 3 sets of 10 reps at 9kg DBs

Thursday - Smith Machine Squats - 3 sets of 10 reps 35kg
Deadlift - 3 sets of 10 reps at 35kg
Seated calf raise - 3 sets of 10 at 45kg
Seated military press - 3 sets of 10 at 20kg bar
Dumbbell side raises - 3 sets of 10 at 7kg DBs
Dumbbell Shrugs - 3 sets of 10 at 35kg DBs

Im looking to build strength as i play rugby. Are the exercises correct and are the sets correct.

Thanks

Robbie

Yucky


Do them properly ya wimp!

__________________
My Journal

Bulldozer

In a word no mate.

If your goals are to improve your game as a priority then that routine is not suitable imo.

You should be concentrating on squats, deads, cleans, high pulls, ohp, bench etc. And doing full body routines, not all that isolation work.

also lower your reps if training for strength, to around 5 reps a set.

Take a look at bill starr's routines (google them), his 5x5 are aimed at american football players. Very similar needs to rugby . Some just use squats, bench, cleans.

nathanlowe

The only problem is,
3 day body workouts are designed for 1 day on, 1 day off.
I can only do, monday, tuesday and thursday.

I had never done squats before so decided to start off on the smith machine just for the balance.

ah24

Monday = push
tues = legs
thurs = pull

That'll do ya mate.

You still have rest between the upper body workouts and a days rest between lower and the pull day.

colt24

Just use a low weight to start with when doing squats, so your technique gets better

Nev

3705 KG FOR PULLDOWNS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

nathanlowe

It says pushdowns, not pulldowns.

nathanlowe

What do you suggest i do as i cant assemble a 3 day body workout.
Should i do a 3 day workout on monday, tuesday , thursday and see how it goes ?
Or will 24 hours rest not be enough between monday and tuesday.

My mate who is on rugby scholarship does similar things to me.
He increases the weight for example 20kg bench, 25kg bench, 30kg bench and does 10 reps, 9 reps, 8 reps.
Is this any good ? his stength improves all the time and he is a big ripped guy who doesnt really have that good of a diet. ( he use to though. )

ah24

I answered this above