WMU Rugby Workout 2017
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Week One
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Burnout go for 8 reps per plate
T-Bar Rows 3x8, 2x6Back squats 3x8,2x6
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Lat Pull Downs 4x12Quad Extensions 4x8
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Two Sets of 21'sHamstring Curls 4x10
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Tricep Extensions 3x18Ab Curls "weighted" 5x14Weighted Lunges 5x20
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Pushups 4x20Seated rows 4x10Ab Curls "weighted" 5x14
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EZ Bar curls 3x12Crunches 3x2511 pushups
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Week Two
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Decline Bench 2x8,2x6,2x4Front Squats 4x8Dead Lift 1x8,2x6,1x4
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DB Shoulder Press 3x7Leg Press 2x8,2x5,1x3Tbar rows 4x12,1x7
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EZ Bar Curls 21'sQuad Extensions 4x8
Streight leg dead lifts light 4x10
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Cable Curls low weight 4x16Hamstring Curls 3x8
Bent over rows 1x12,2x9,1x7
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Pushups 3x30Smith Machine Lunges 4x12DB Pulls heavy 3x7
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Tricep Extensions 4x25Seated Calf Raises 5x10Pushups 4x34
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Week Three
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Flat Bench 1x10, 2x8, 1x6T-Bar Rows 3x8, 2x6Hack squats 3x8,2x6
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Burnout go for 8 reps per plate
Lat Pull Downs 4x12Quad Extensions 4x8
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Two Sets of 21's
Streight leg dead lifts (light) 4x15
Hamstring Curls 4x10
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Tricep Extensions 3x18Ab Curls "weighted" 5x14Weighted Lunges 5x20
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Pushups 4x20Seated rows 4x10Ab Curls "weighted" 5x14
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EZ Bar curls 3x12
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Week Four
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DB 2x8,2x6,2x4
Front Squats 3x6 Slow Low weight
Incline Bench 4x12
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DB Shoulder Press 3x8 low weight
Leg Press 3x8,2x5Tbar rows 4x12,1x7
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EZ Bar Curls 2x8Quad Extensions 4x8
Streight leg dead lifts light 4x10
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Cable Curls low weight 4x16Hamstring Curls 4x15
Bent over rows 1x12,2x9,1x7
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Pushups 3x30Smith Machine Lunges 4x8DB Pulls heavy 3x7
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Standing Calf Raises 5x10Pushups 4x30
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Week Five
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Flat Bench 1x10, 2x8, 1x6T-Bar Rows 3x8, 2x6Back squats 3x8,2x6
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Burnout go for 8 reps per plate
Lat Pull Downs 4x12Quad Extensions 4x8
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Two Sets of 21'sStreight leg dead lifts 4x10Hamstring Curls 4x10
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Tricep Extensions 3x18Ab Curls "weighted" 5x14Weighted Lunges 5x20
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Pushups 4x20Seated rows 4x10Ab Curls "weighted" 5x14
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EZ Bar curls 3x12
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Week Six
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DB 2x8,2x6,2x4Front Squats 4x8Incline Bench 4x12
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DB Shoulder Press 3x8 low weight
Leg Press 3x8,2x5Tbar rows 4x12,1x7
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EZ Bar Curls 2x8Quad Extensions 4x8
Streight leg dead lifts light 4x10
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Cable Curls low weight 4x16Hamstring Curls 4x10
Bent over rows 1x12,2x9,1x7
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Pushups 3x30Smith Machine Lunges 4x8DB Pulls heavy 3x7
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Seated Calf Raises 5x10Pushups 4x30
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Week Sevenbsev
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Flat Bench 1x10, 2x8, 1x6Back squats 3x8,2x6T-Bar Rows 3x8, 2x6
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Burnout go for 8 reps per plate
Quad Extensions 4x8Lat Pull Downs 4x12
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Two Sets of 21'sHamstring Curls 4x10
Streight leg dead lifts (light) 4x15
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Tricep Extensions 3x18Weighted Lunges 5x20Tricep pushups 3x30
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Pushups 4x20Ab Curls "weighted" 5x14Bent Over rows 3x12
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EZ Bar curls 3x12
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Week Eight
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DB 2x8,2x6,2x4Front Squats 4x8Incline Bench 4x12
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DB Shoulder Press 3x8 low weight
Leg Press 3x8,2x5Tbar rows 4x12,1x7
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EZ Bar Curls 2x8Quad Extensions 4x8
Streight leg dead lifts light 4x10
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Cable Curls low weight 4x16Hamstring Curls 4x10
Bent over rows 1x12,2x9,1x7
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Pushups 3x30Smith Machine Lunges 4x8DB Pulls heavy 3x7
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Seated Calf Raises 5x10Pushups 4x30
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Week Nine
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Flat Bench 1x10, 2x8, 1x6T-Bar Rows 3x8, 2x6Back squats 3x8,2x6
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Burnout go for 10 reps per plate
Lat Pull Downs 4x12Quad Extensions 4x8
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Two Sets of 21's
Streight leg dead lifts (light) 4x15
Hamstring Curls 4x10
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Tricep Extensions 3x18
Ab Curls "weighted" 4x12j meh
Weighted Lunges 5x20
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Pushups 4x20Seated rows 4x10Ab Curls "weighted" 5x14
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EZ Bar curls 3x12
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