rugby Workout of the Day
Friday, July 17, 2026Upper Body Strength & Hypertrophy
Warm Up
2 Rounds
10 reps
Scap Push Ups
10 metres
Bear Crawl
10 reps
Alternating Upright Row
Main Session
4 Sets
6 reps
Barbell Bench Press
4 Sets
6 reps
Barbell Strict Press
3 Superset
10 reps
Dumbbell Lateral Raise
max reps
Pull Ups
3 Superset
12 reps
EZ Bar Standing Bicep Curl
12 reps
Cable Rope Standing Tricep Pushdown
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
