Rate my Training Routine

[Road Warrior]

Monday, (Arms) Biceps- Arm Curls 3x8
Hammer Curls 3x6
Preacher Curls 3x10
Triceps- French Press 3x8
Skull Crushers 3x6
Pull Downs 3x8
Dips- 5x10
Fore Arms- Fore Arms Curls 10x10
Tuesday Cardio (Rugby)
Wednesday: Chest and Shoulders, Chest- Bench Press 3x8
Incline Bench Press 3x8
Decline Bench Press 3x8
Pec Dec 3x10
Shoulders- Standing Barbell Shoulder Press 3x7
Standing Military Press 3x7
Superset Medial and Front Shoulder Raises 3x8

Thursday Cardio (Rugby)

Friday: Legs Legs- Squats 4x7
Dead Lifts 3x6
Power Cleans 3x3
Calf Raises 3x10
Squat Jumps 3x10

Saturday Back and Traps, Back: Front Pull Downs 3x8
Lat Pulss 3x8
Pull ups Neutral Grip 3x max
Flys 3x10
Traps Shrugs 3x8
Tate Press3x8
Trap Raises? 3x7

Sunday Legs, Legs: Squats 4x7
Deadlifts 3x6
Power Cleans 3x3
Sitting Calf Raises 3x6
Leg Extensions 3x8
Hamstring Curls 3x8
Standing Calf Extensions 3x8
Squat Jumps 3x10



I increase the Weight by 5 or 10Ibs every 2 weeks or Month depending on the exersize.
Stats: Height 5'11 Weight 198, BF Appromitly 12% Bench 330 Squat 400 as of May 12th
Goal: BF 8% Bench 350 Squat 425. By End of July
Notes: I have a really good diet and any advice would be really appreciated. I also do good abdominal exersizes at the end of every lifting day.This more training for a sport rather than bodybuiling though I do need size. Thanks

 

[davegmb]

Thats alot of excersise, you need to give yourself a break. Maybe if your rugby training twice a week, you only need to hit the gym 3 times. Your routine looks like mine used to and im sure some of the guys on this site will point you in the right direction. They are more into push and pull stuff, less isolation excersises and more compound ones.
The less is more theory, its working for me though so give it a go, you must be over training massively with that routine. keep up the rugby though, best game ever, i hope its rugby league your playing but its probably union, still a good game though.
If you want ill post you what i do, but theres alot better placed people on this website to advise you then me.

Good luck mate

 

[Road Warrior]

I actually I play Rugby Union, But my First sport is Grid Iron. I play both so I can give an honest opinion. But they both help me be great with one another.

 

[rockhardly]

On a scale from 1-10; ummmmmm, 3 based upon your stated goals. Although you do have some good excercises in there. Way to much excercises and days training and way too many iso's.

 

[Phineas]

Way too much volume. Not enough rest time.

Good to see two leg days but why not split into push/pull?

Too much isolation work.

Diet?

Are you squatting to parallel?

 

[davegmb]

I actually I play Rugby Union, But my First sport is Grid Iron. I play both so I can give an honest opinion. But they both help me be great with one another.

Okay i like watching NFL on the TV too, admire the athletes, but surely the rest of the world cant be wrong, we all play rugby!
Anyway back to the point, look at CHUNS 'THIS AND THAT' post just a few down from yours and check out his 3 day split workout called 'THIS'.
I think this would be great for you, as it would allow you to have rest days for your body to recover and grow and you would not risk over training, he mainly uses compound moves with the odd isolation move.
Have a look and see what you think and you can then add your own twist to it.

 

[Phineas]

Okay i like watching NFL on the TV too, admire the athletes, but surely the rest of the world cant be wrong, we all play rugby!
Anyway back to the point, look at CHUNS 'THIS AND THAT' post just a few down from yours and check out his 3 day split workout called 'THIS'.
I think this would be great for you, as it would allow you to have rest days for your body to recover and grow and you would not risk over training, he mainly uses compound moves with the odd isolation move.
Have a look and see what you think and you can then add your own twist to it.

I don't think that's a good idea.

His "this" program is certainly a step up from most programs posted here for advice, but it still has its faults.

Read cowpimp's stickies on training and Gaz's article (getlifting.info) on periodization and conjugate training for strength.

You said this is more for training for your rugby than it is bodybuilding, right? Well, this looks a lot like an overdone bodybuilding program. I don't see the practical rugby training value in a pec dec, etc. You'd be more interested in power lifting with some strength work, etc.

 

[Phineas]

You would probably want to stick to basic compound lifts with an emphasis on full body effort...

-squats
-deadlifts
-military press
-bench press
-cleans
-pullups
-rows
-other plyometrics...

 

[Doublebase]

Monday, (Arms) Biceps- Arm Curls 3x8
Hammer Curls 3x6
Preacher Curls 3x10
Triceps- French Press 3x8
Skull Crushers 3x6
Pull Downs 3x8
Dips- 5x10
Fore Arms- Fore Arms Curls 10x10

Why more triceps exercises then biceps? I would ditch the direct arms work completely. Or at least cut it down. Maybe just do the dips and some DB curls.

 

[Doublebase]

You would probably want to stick to basic compound lifts with an emphasis on full body effort...

-squats
-deadlifts
-military press
-bench press
-cleans
-pullups
-rows
-other plyometrics...

Yeah this.

 

[Gazhole]

If you want to train to improve your rugby you're going to want to do as much fullbody power work as you can, as well as the basic compound moves Phineas posted:

- Sled Dragging/Pulling
- Tire Flips
- Med Ball/Power Bag Throws
- Prowler Drills (if you can get your hands on a prowler)
- Jump Squats
- Box Jumps
- Cleans
- Sprints
- Sandbag Drills

A friend of mine plays rugby professionally, and his training is brutal and includes a lot of that stuff - about 3-4 of those exercises in a circuit, with some basic compound lifting elsewhere.

Machines and arms is going to do absolutely fuck all to improve your performance in a dynamic, fullbody, multiple energy-system sport. Simple as.

 

[Phineas]

If you want to train to improve your rugby you're going to want to do as much fullbody power work as you can, as well as the basic compound moves Phineas posted:

- Sled Dragging/Pulling
- Tire Flips
- Med Ball/Power Bag Throws
- Prowler Drills (if you can get your hands on a prowler)
- Jump Squats
- Box Jumps
- Cleans
- Sprints
- Sandbag Drills

A friend of mine plays rugby professionally, and his training is brutal and includes a lot of that stuff - about 3-4 of those exercises in a circuit, with some basic compound lifting elsewhere.

Machines and arms is going to do absolutely fuck all to improve your performance in a dynamic, fullbody, multiple energy-system sport. Simple as.

My training partner and I are planning on using a circuit like this for August outdoors. Twice a week with this and once, twice a week tops with some basic compounds, probably a full-body push/pull.

Any idea where I can get my hands on some of these things? Some things I suppose I can make at home but tires and sandbags, etc. Or, any alternative heavy objects that work for the exercises?

I also have to find a place to do this. Probably load everything up and head for a quiet park somewhere. I'm really in to this idea. I've always wanted to do tire flips. And, incorporating farmers walks would be perfect.

 

[Road Warrior]

Ok, thanks everyone for the advice

 

[Gazhole]

Any idea where I can get my hands on some of these things? Some things I suppose I can make at home but tires and sandbags, etc. Or, any alternative heavy objects that work for the exercises?

Tires is gonna be the trickiest one. Is there a haulage yard anywhere near you? Or a farm? When the truck/tractor tires are too worn to be used i expect they just throw them out anyways, you could probably get your hands on one in that case.

Sandbags is easy - IronMind do a whole sandbag set for about $80USD, and Pullum Sports in the UK do a similar bag for £35GBP. All you need then is some sand, and maybe some inner bags.

Thick manilla rope for drags is sold in loads of places on the net, sports suppliers for schools might have some. The one we have in the gym is almost identical to the school gym-ropes i used to use as a kid, lol. A sled could just be some hard-wearing material to put the plates on if you dont have an actual sled.

Other than that - really big fucking rocks are great. Or old barrels or kegs you could fill up with water/sand. Water is a really fun strength tool because it moves around in the container and is an absolute bitch to stabilize.

 

[Doublebase]

I got my tires from a local place that sells tires to quarry trucks and other heavy trucks. They are all over the place. Just look on-line and make some calls. The place I went to had some monster tires there. Some of them weighed over 2000lbs.

 

[Gazhole]

I got my tires from a local place that sells tires to quarry trucks and other heavy trucks. They are all over the place. Just look on-line and make some calls. The place I went to had some monster tires there. Some of them weighed over 2000lbs.

You'd need to set up a tire flipping team to exercise with that thing!

 

[Phineas]

You'd need to set up a tire flipping team to exercise with that thing!

For flips, how heavy of a tire would I want to purchase?

For carrying and tossing sandbags how heavy?

I've never done this sort of training so I don't really have a reference point.

 

[Gazhole]

For flips, how heavy of a tire would I want to purchase?

For carrying and tossing sandbags how heavy?

I've never done this sort of training so I don't really have a reference point.

For the tire, 200-300lbs is a good starting point. Our tire is just over 300lbs and i can do about 8 flips in a set. You're only ever lifting 1/2 to 3/4 of it anyway.

For the bag you can use 10x20lb inner bags to take out the weight so its good for any exercise. So you could do bear hug carries with 160-180lbs, and then take out some weight and go to shoulder carries, then take out more weight and do some rows/presses/tosses etc.

I need to buy sand for my bag. Haven't even used it yet.

 

[Doublebase]

For flips, how heavy of a tire would I want to purchase?

For carrying and tossing sandbags how heavy?

I've never done this sort of training so I don't really have a reference point.

Make sure you watch a video of how to do the tire flipping properly. I used my arms the first time while doing it and my foreman tendon hurt for two weeks. You need to get low and push into the tire. I don't have time to search on youtube ATM but there are plenty of videos on there.

 

[cshea2]

you have tate presses for the traps... I could be wrong but i thought tate presses were for the triceps

 

[Phineas]

Make sure you watch a video of how to do the tire flipping properly. I used my arms the first time while doing it and my foreman tendon hurt for two weeks. You need to get low and push into the tire. I don't have time to search on youtube ATM but there are plenty of videos on there.

Thanks for the heads up.