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This week prepping for Rugby 7's Qualifier in San Diego on Saturday. Changing it up since I will most likely have to take 1/2 of next week off. I've been running a similar routine for about 5 weeks now. Executing legs twice a week. It's putt me in decent shape. Diet needs work. I don't eat all day and grub out late in the evening.
Monday
Front Squats (2 sets light with high reps - 3 sets heavy low reps)
Leg Extensions (4x12 15 second rest between sets)
Lay down leg curls(4x12 15 second rest between sets)
Step ups (4x12 15 second rest between sets)
Box jumps
Tricep pull downs
Overhead tricep extensions
single arm reverse tricep pull down
Crunches till fail
Evening
Sprints 30 minutes till fail (10, 22, 50 meters with 30 second rest) Start from the ground
Tuesday
Deadlifts
lat pull downs
rows
pull ups till fail
Evening Rugby practice (2 Hours)
Wednesday - Rest
Thursday
Clean and press (Heavy)
Machine shoulder press
Shrugs
Front raises
side raises
Machine curls
curls till fail
Back squats
Rugby Practice (2 hours)
Friday rest/travel to California in the evening
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Chase
Skype|Telegram: Chaseyrita
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