Critique/Advise/Help my Military Routine

[wilko2812]

Hi all,
Joined the army, passed all my tests/recruiters interview etc.

When i was younger i was always the skinny kid, but 2years ago fully commited myself to BB'ing, managed to put on 40something Lb's, but now decided to persue my dreams and joined the Military.
Which obviously means upping my fitness greatly, however i don't want to lose my hard earned muscle, and also get a bit bigger.

I know I have to up my calorie intake, good clean foods etc.

I have planned out a program, just want to see what reccomendations/changes you think i should make.

Thanks

Monday - Long Run + Back
Tueday - Chest and Tri's + Rugby Training
Wedsnesday - Fartlek/Interval Training (about 30-50mins)
Thursday - Delts and Bi's + Rugby Training
Friday - 1.5-2mile sprint
Saturday - Rugby Match
Sunday - REST

BACK
Deadlifts 3x8
T-bar Rows 3x10
V-bar Rows 3x10
Lat Machine 3x10
Lat Pull Down 3x10
Lat Cables 3x15
Barbell Shrugs 3x10
Shrug Machine 3x15

Chest and Tris
Bench 3x6
Inc Dbell Bench 3x10
Inc Bench 3x15
Cable Cross-overs 3x10
Incline Flies 3x15
Skull Crushers 3x10
Cable Push-down 3x15

Delts+Bis
Clean + Press 4x6
Lateral Raises 4x12
Shoulder Machine 4x15
Barbell Shrugs 4x15
Seated Curls 4x8
Machine Curls 4x12
Barbell Curls 4x15



I try to put legs in on a friday aswel, but it's hard becasue of having to play rugby the next day! I would say i do it once every 2 weeks.

I also do core work and press-ups, sit-ups, and pull ups.


Any advice welcome

Thanks

[Jaxxed_Fibraz_]

Wheres legs?

[wilko2812]

Fridays, but like i said it's hard as all the running i do, i only do it once every 2 weeks,

Squat 3x6-8
Hack Squat 3x10
Leg Ext 3x12
Leg Curl 3x12
Calf Raises 3x12...

legs are good at the moment, i'm just cutting down on it to allow more cardio

[YoUnG-gUn91]

Have you got a date for selection? What are you joining?


Being a rugby player/lifter you should be able to sail through the fitness. What's your 1.5 mile at the moment?