BlueJayMuscle
Registered
I am looking for critique for this approximate 6-8 week program with the purpose of enhancing Lean Body Mass while playing/practicing Rugby at least twice a week.
Stats:
Age: 22
Weight: 195 (I wanna be >200 solid)
Height: 5'11"
bf%: 9.22% (I wanna be like 7 or 8)
Training seriously for 5+ years
Diet currently consists of about 300g of protein and 4.5k-5.3k calories/day
Day 1:
Bench Press 5x12
Incline Bench Press 3x12
Dumbbell Fly 4x12
Dumbbell Bench Press 3x12
Db Overhead Tricep Ext 3x12
Close-Grip Bench Press 4x12
Clap push ups 3x12
Day 2:
Squat 6x12
Leg press 4x12
Leg Extension 2x25
Stiff-leg Deadlift 3x12
Lying leg curl 3x12
Pull ups 3x15
Day 3:
Deadlift 4x10
Bent-over Row 3x10
T-bar Row 3x10
Barbell Curl 4x12
Seated Inclined Curl 4x12
Superset: Seated DB Shoulder Press w/ Lateral Raises 4x12
Day 4:
Inclined Dumbbell press 4x12
Declined Cable Crossover 3x12
Inclined Dumbbell Fly 3x12
Superset: Db Overhead Tricep Ext w/ Dips 4x12
Day 5:
Leg Extension 4x30
Squat 4x15 (30-45 sec rest between sets)
Lying Leg curl 4x12
Donkey Calf Raise 3x12
Seated Calf Raise 2x20
Stats:
Age: 22
Weight: 195 (I wanna be >200 solid)
Height: 5'11"
bf%: 9.22% (I wanna be like 7 or 8)
Training seriously for 5+ years
Diet currently consists of about 300g of protein and 4.5k-5.3k calories/day
Day 1:
Bench Press 5x12
Incline Bench Press 3x12
Dumbbell Fly 4x12
Dumbbell Bench Press 3x12
Db Overhead Tricep Ext 3x12
Close-Grip Bench Press 4x12
Clap push ups 3x12
Day 2:
Squat 6x12
Leg press 4x12
Leg Extension 2x25
Stiff-leg Deadlift 3x12
Lying leg curl 3x12
Pull ups 3x15
Day 3:
Deadlift 4x10
Bent-over Row 3x10
T-bar Row 3x10
Barbell Curl 4x12
Seated Inclined Curl 4x12
Superset: Seated DB Shoulder Press w/ Lateral Raises 4x12
Day 4:
Inclined Dumbbell press 4x12
Declined Cable Crossover 3x12
Inclined Dumbbell Fly 3x12
Superset: Db Overhead Tricep Ext w/ Dips 4x12
Day 5:
Leg Extension 4x30
Squat 4x15 (30-45 sec rest between sets)
Lying Leg curl 4x12
Donkey Calf Raise 3x12
Seated Calf Raise 2x20