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  • CUR Gym (1st 4 Weeks)

    Diunggah oleh

    Deepen Yay Nebhwani
    14 tayangan3 halaman
    beginner rugby gym routine

    Judul Asli

    CUR Gym (1st 4 weeks)

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    beginner rugby gym routine

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    © All Rights Reserved
    Unduh sebagai PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    14 tayangan3 halaman

    CUR Gym (1st 4 Weeks)

    Diunggah oleh

    Deepen Yay Nebhwani
    beginner rugby gym routine

    Hak Cipta:

    © All Rights Reserved
    Unduh sebagai PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 3

    CUHK Rugby Team Gym Session

    Strength & Hypertrophy

    Day 1
    Exercise Notes W EPCP Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    1 Warm up Jog 5 mins 1 3010 30 sec 10 10 10 10
    Push up 2 3010 30 sec 10 10 10 10
    Firing squats 3 3010 30 sec 10 10 10 10
    Chin up 4 3010 30 sec 10 10 10 10
    2 Inclined Bench Press 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    3 Bench Press 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    4 Fly 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    5 Biceps Curls 1 3010 60 sec 10 10 10 10
    2 3010 60 sec 10 10 10 10
    3 3010 60 sec 10 10 10 10
    4 3010 60 sec 10 10 10 10
    6 Triceps Extension 1 3010 60 sec 10 10 10 10
    2 3010 60 sec 10 10 10 10
    3 3010 60 sec 10 10 10 10
    4 3010 60 sec 10 10 10 10
    7 Treadmill 20 sec on 1 2010 60 sec
    10 sec off 2 2010 60 sec
    6 times 3 2010 60 sec
    3 sets 4 2010 60 sec
    8 Stretch 1 2010 30 sec
    2 2010 30 sec
    3 2010 30 sec
    4 2010 30 sec
    Day 2
    Exercise Notes W EPCP Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    1 Warm up Jog 5 mins 1 3010 30 sec 10 10 10 10
    Overhead Squats 2 3010 30 sec 10 10 10 10
    Line Jump 3 3010 30 sec 10 10 10 10
    Chin up 4 3010 30 sec 10 10 10 10
    2 Hand Clean 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    3 Squat 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    4 Deadlift 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    5 Lunges 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    6 Shoulder Raise Front 1 3010 60 sec 12 12 12 12
    Superset Side 2 3010 60 sec 12 12 12 12
    Back 3 3010 60 sec 12 12 12 12
    4 3010 60 sec 12 12 12 12
    7 Weight Plank Plank 1 2010 60 sec
    Left Side 2 2010 60 sec
    Right Side 3 2010 60 sec
    Front 4 2010 60 sec
    8 Stretch 1 2010 30 sec
    2 2010 30 sec
    3 2010 30 sec
    4 2010 30 sec
    Day 3
    Exercise Notes W EPCP Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    1 Warm up Jog 5 mins 1 3010 30 sec 10 10 10 10
    Push up 2 3010 30 sec 10 10 10 10
    Firing squats 3 3010 30 sec 10 10 10 10
    4 3010 30 sec 10 10 10 10
    2 Chin up 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    3 Seated Row 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    4 Lat-pull down 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    5 Dumbbell Row 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    6 Shoulder Press 1 3010 60 sec 8 8 8 8
    2 3010 60 sec 8 8 8 8
    3 3010 60 sec 8 8 8 8
    4 3010 60 sec 8 8 8 8
    7 Abs Weight Crunch 1 2010 60 sec 15 15 15 15
    Twist 2 2010 60 sec 15 15 15 15
    Leg Raises 3 2010 60 sec 15 15 15 15
    4 2010 60 sec 15 15 15 15
    8 Stretch 1 2010 30 sec
    2 2010 30 sec
    3 2010 30 sec
    4 2010 30 sec

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