rugby Workout of the Day
Monday, October 20, 2025Upper Body Strength & Hypertrophy
Warm Up
2 Rounds
12 reps
Shoulder Taps
12 reps
Superband Dead Bug
2 Rounds
8 reps
Incline Push Up
10 reps
Resistance Band Lateral Raise
Main Session
3 Sets
5 reps
Barbell Bench Press
3 Sets
6 reps
Barbell Strict Press
3 Superset
8 reps per arm
Single Arm Kettlebell Bent Over Row
8 reps per arm
Single Arm Cable Lateral Raise
3 Rounds
20 secs per arm
Single Arm Extension Bear Hold
20 secs per side
Standing Neck Holds
Cool Down
2 Rounds
45 secs per arm
Overhead Single Arm Tricep Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
