jamtheman_m

So im a teenager, playing sports and need help on my workout. (i chose this forum...might be wrong place)

Basically my week is this:

Monday: Weights
Tuesday: Rugby training
Wed: Weights
Thurs: Rugby training
Fri: Weights
Sat: Game
Sun: off

Rugby training is cardio mixed with contact resistance work, tiring stuff.

My new program is as follows:

Workout A
BB Benchpress 4 x 6
Deadlift 3 x 6
Db Snatch 3 x 8
Db Curls 3 x 8

Workout B
Incline Db Press 4 x 8
Db Squats 4 x 8 ( i work out at home, no squat rack)
Db Clean and Press 3 x 8
Decline Dumbbel Bench Hands facing inwards 3 x 8 (replicating Dips...no where to do them at home)

Each workout has 2 45 second Planks (working up to 2 mins) and weighted decline situps.

How does it look? Trying to build size (at my age, 16, fat is no longer helpful at all in rugby...need to put on the kilos with muscle) and to increase my power

seems ok? im happy with it, havent tried it out yet, looks like it could really increase my explosive strength