Rugby League Strength Training

[Bignik92]

Pre training legs:

Squats: 60 x 5
100 x 5
120 x 5
130 x 5

Lunges: 40kg 3 x 5

RDL's s/s Kb swings 30kg and 24kg respectively 2 x 8

[Bignik92]

Bit of cardio and core

15 minute steady pace on bike

Twice through Ab circuit: Swiss ball thrusts x 20
Med ball twists 10kg x 40
Med ball toe touches x 20
Reverse crunches x 20
Swiss ball leg to arm passes x 20
Plank 1 minute

Rowing machine
4x 40 second sprint, 40 second rest

[Bignik92]

Pre training weights:

Bench Press 90kg 3 x 8 s/s incline flyes 15kg 3 x 8

Chin ups 3 x 8 s/s med ball slams 3 x 6

Db shoulder press 3 x 12,10,8 25's

Bicep barbell curls 40kg 3 x 6

[Bignik92]

Heavy legs day:

Squats: 60 x 6
100 x 5
120 x 5
132.5 x 5

Lunges: 60kg 3 x 6

RDLS: 70kg 3 x 8

1 x 20 weighted crunches, 20 KB twists, 20 swiss ball leg roll outs

5km on the excercise bike in 15m. 150kcal burnt

[Bignik92]

Quick sesh before training:

Bench: 102.5 3x5

Overhand pull ups 3 x 6
Underhand chin ups 3 x 6

Side laterals 10kg 3 x 8

[Bignik92]

Cardio and core:

20 minutes on the bike, burnt 210-220 kcals.

Ab circuit x 2: 10kg med ball twists x 20
Swiss ball pikes x 20
Med ball 10kg toe touches x 20
ankle grabs x 20
supermans x 20
10kg Side bends x20 e/side

Rowing machine 3 x 40 second interval
2 x 20 second

Proper blew a gasket on the rows haha

[Bignik92]

Thursday Before training:

Superset: pullups, Shrugs (70kg), decline press ups. 3 x 6,10,8

Chin ups, single arm db press, tricep dips 3 x 8,8,8

Curls/ inc db flyes/ rear delt flyes 3 sets

[Bignik92]

yesterday late night leg session:

Squats: 60 x 5
100 x 5
120 x 5
135 x 3

Lunges: 62.5kg 3 x 6

Leg curls 3 x 8

Single leg Leg Press 3 x 8

[Bignik92]

Push today:

Bench: 60 x 5
80 x 3
100 x 3
110 x 3
120 x 1

DB bench 35kg DBs s/s DB flyes 17.5's, 3 x 8, 12 (last set 3 stage drop set on flyes)

Smith machine seated military Press s/s side laterals
(weight on smith machine just includes the plates not the bar included)

40 x 8 s/s 10's x 12
50 x 8 s/s 10's x 12
60 x 8 s/s 10's x 12

Rear delt flyes on pec dec 2 x 12

Close grip bench press 60kg 3 x 10

Tricep pushdowns 2 x 12 with a 5 stage drop set

[Bignik92]

Pull day:

Pull ups 3 sets wide, 3 sets narrow
DB rows: 40kg 3 x 8
Bent over rows: 75kg 3 x 8
Shrugs 3 x 10
DB Curls 17.5's 3 x 8
DB hammer curls 17.5s 3 x 8 last set 3 stage drop set to failure.

[Bignik92]

Yesterday before training:

Did squats, hang cleans and split squats.

Today:

Inc db flyes 17.5s s/s inc db press 32.5s
3x8

Barbell press 50kg s/s side laterals 10kg
3x8

Rear delt flyes 2x15

Close grip bench 55kg 3x10 s/s db tricep extensions 12.5kg

[Bignik92]

Good session today:

Squats: 100kg 2x5
Trap bar deadlifts (never done these before): 60x6
100 2x5
140 x 3

Seated rows 3 x 10
Lat pull downs 3 x 10
10kg hyper extensions s/s plate shrugs 3x10

Seated Hammer curls 12.5s 3x10 s/s with 25kg barbell 21s

3x30 second sprints on bike

[Bignik92]

Leg day to get the week started and get em out of the way!

Front squats: 60 2 x 5
80 2 x 5

Bulgarian split squats: 40 3 x 5

Lunges: 60 1 x 6
then used 20kg db's 2 x 6 for elss pressure on back which has been hurting

Leg curls 54kg supersetted with calf presses 3 x 8-15

Cool down and stretch.

[Bignik92]

yesterday did extra cardio/abs in the evening.

15 minutes moderate bike
Boxing intervals on the punch bag and pads.

Ab circuit:
2 x
crunches x 20
12kg side twisters x 20
swisss ball arm roll outs x 10
swiss ball leg roll outs x 10

Steam room (Y)

[Bignik92]

Today's upper body:

Bench: 60 2x6
80 x 5
100 x 6
105 x 4
105 x 3

T bar rows 3 sets

Db shoulder press 30s 2x 8

Pull-ups 3 sets s/s cable side laterals 3 x 8

2 sets of trx rows

[Bignik92]

Smith machine bench throws: 70kg 3x5
S/s db rows 40kg 3 x 8

Inc db press 32.5s 3x8-10

Lat pull downs 3x8

[Bignik92]

Tuesday Shoulders/arms:

Cable side laterals s/s bicep curls (15kg) 4 x 8-10
Rear delt pec dec flyes s/s bicep machine curls 4 x 12
Barbell overhead press 50kg 3 x 5-6 s/s db side laterals (10kg)
closegrip bench press 60kg 3 x 10
tricep pushdowns 3 x 15

[Bignik92]

Yesterday before training:

Squats s/s box jumps :80 x 5
100 x 5
110 x5
110 x 5

15kg Db Step ups s/s 24kg kb swings: 3x8

Assorted abs

[BootneckBrah]

Repped.


Keep it up Rugby league brah.

Who you playing for?

Or what area?

[Bignik92]

Today functional upper hypertrophy:

Dips s/s parallel grip chins 4x8

Db bench s/s shrugs 35s 4 x 8

Jammer press s/s pistol rows 1x 6 35kg
1x8 25kg

Push press 50kg 2x8 s/s wood choppers 15kg

Rear delt db flyes 5kg 2 x 15

[Bignik92]

Today workout after a stag do weekend:

Incline db press: 32.5's x 8
37.5s 2 x 8

Flat db bench: 40's 3 x 8
Super setted with bounding lunges

Incline flyes: 17.5s 3 x 8
Super setted with db curls 3x8. Last set 12.5kg drop set.

Pec dec 3x8

Db hammer curls 17.5s 3x8

Db skull crushers 12.5s s/s press ups 3 sets of 8

[Bignik92]

Repped.


Keep it up Rugby league brah.

Who you playing for?

Or what area?

Amateur pennine league. You?

[Bignik92]

After 12 hour shift went to do Back, got it in but hurt my lower back restricting workout somewhat:

Overhand pull-ups 3x5
Lat pull downs: 130 3x10 last set drop set to 80 for 10.
Seated rows 3x8
T bar rows 50kg 3x8
Palloff press 3x8 s/s single arm cable rows 3x8

[Bignik92]

Today:

Warm up on bike

Cable side laterals 4x8 s/s bounding lunges and rotator cuff work

Smith machine press 80x6

Seated db press 30,s 3 x 8 s/s db side laterals 7.5s 3 x 8

Shrugs 30s 3 x 10

Close grip decline bench 60x8 s/s press ups

Rear delt flyes 3 sets last one drop setted.

Plank circuit 2x 10s each front plank, superman, superman, front, side, side, front.

30s front plank, 30s each side plank

[Bignik92]

No game today so did an upper body session:

Incline barbell bench. 50 x 10
60 x 8
70 x 8
80 x 6
80 x 6 drop setted to 70 then 60

Pec dec 3 x 8

Hammer high rows 3x10 80kg

Lat pull downs 60kg 3 x 10

Shoulder press 27.5s 3 x 10

Side laterals 10kg 3x8-10

Ez bar curls s/s db curls 3 sets no rest

[Bignik92]

Today legs:
Hang cleans
3x 50
3x70
2 x 80

Front squats: 60x 5. 65 x 5, 80 x 5

Bulgarian split squats 40 3x6

Calf press 3 x 12-15

Spinning bike 6 x 30 second sprint 30'rest

24kg kb farmer walks super settled with front planks for rest while partner walked

Core activations and side planks 30 sec each side

[Bignik92]

Upper body:

Supported external rotations 5kg db 2x8
Prone trap raise 5kg 2x 8

Bench press: 60 x 6
100 x 5
100 x 5

Db incline: 35s x 7,7,8 really controlled reps 4-5 sec negatives.

Standing single arm db press 25kg x 8
22.5 x 8
2 arm standing db press 25s x 8

Seated cable rows 4 x12

3x Superset: db overhead French press 35kg x 5
Tricep push down 40kg x 5
Bodyweights dips x 5

3x superset: ez bar curl 37.5kg x 5
Incline hammer curls 17.5s x 5
Underhand chin ups x 5

[Bignik92]

Felt stuff and bad back after working nights so went gym to loosen up for gane tomorrow.

Steady 15 minute cycle
3 way trap and external rotations 2 x 8 5kg
Overhead squat bar x 5
Back squat 60kg x 5
3 superset of Explosive smith bench x 5, bent row row x 10, rear delt flye x 10

2 superset of Trx tricep extension x 6 and med ball slam x 5

[Bignik92]

Extremely tight and painful groin, hopefully it's hip flexors and not hernias...

Upper body:

Cycle 3 min and hip flexor stretches
Bench: 60 2 x 8
100 1x7 1x5

Close grip bench: 80 3 x 6

Seated rows 4 x 12-8 reps

2x Defranco shoulder shocker:
15kg seated front plate raise x 10
7.5kg seated Side lateral x 10
7.5kg seated power cleans x 8

Trx rows feet on bench 2 x 8

[Bignik92]

been ill this week so wanted to jus do something to loosen off again and strengthen my muscles before game tomorrow.

Rotator cuff and scapular/lower trap work
8 different types of band pull apart x 10 each
Pull ups 2 x 8, chin ups 1 x 8
Low incline db Press 3 x 8 30's
curls 30kg 2 x 8