RUGBY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

daywalkerginger on November 28, 2011

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Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Shoulders, Biceps, Chest, Trapezius, Thighs, Abs

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Biceps
Standing Barbell Curls	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Chest
Pushups	-	12	60
	-	12	60
	-	12	60
Trapezius
Four Way Neck Machine	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Shoulders
Barbell Front Raise	135 lbs.	12	60
	135 lbs.	12	60
	135 lbs.	12	60
Chest
TRX Chest Fly	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
1 mile run-7 mph (about 9 min)	0 miles	0	-
Insanity Max Interval Plyo	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	145 lbs.	12	60
	145 lbs.	12	60
	145 lbs.	12	60
Abs
Ball Crunches	-	12	30
	-	12	30
	-	12	30
Russian Twist	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
20 Min Interval Run	0 miles	0	-

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