Right now I am a high school rugby player, and I play halfback and weak side flanker. I am 5′8 and 175 pounds.
Basically, what I am looking for is to be able to gain somewhere around 10-15 pounds of muscle over the upcoming summer and to be in better athletic shape than ever before. In addition, we play Sevens over the summer and I still want to be fit for that.
My workout idea looks something like this:
Monday- upper body lifting
Tuesday-swimming/ sevens
Wednesday-lower body workout
Thursday-off/ sevens
Friday-agility workout
Saturday- long distance running w/ mixed kettlebell workout
Sunday-off
The goals of this workout are to become stronger and more fit at the same time. It’s also meant to be more or less oriented to be toward a rugby player’s needs. With upper and lower body workouts I intend to keep with complex exercises over more isolating excercises, like bench press, squats, pull ups, and deal lifts over curls and calf raises. I also am including healthy and high protein dieting along with this plan.
I’m just wondering if anyone has any critiques for this workout with the stated goals.
Linda
Ive been trying to get back in shape and I am looking for new ways to change up my routine. Im thinking about getting a kettlebell to incorporate into my workout. Do they really work? need some help losing the last 5 pesky pounds!….Im a female- 125 pounds.
Angela
The Muscles of the Body
• Deltoid- located in the upper part of the arm near the shoulder.
• Trapezius- located in the upper part of the back.
• Pectoralis- located in the upper front of the chest.
• Abdominals- located between the pelvis and the thorax.
• Oblique Abdominals- located on the lower/middle area of the back.
• Quadriceps- located on the front of the thigh.
• Gastrochemius/Soleus- located in the back part of the lower leg.
• Hamstrings- located behind the knee.
• Latissimus Dorsi- located in the middle of the back near the arm.
• Biceps- located on the upper arm.
• Triceps- located on the back side of the middle part of the arms above the elbows.
• Gluteus Maximus- located on the back side of the body in the buttocks area.
• Muscle= Deltoids
Equipment= Dumbbells
Exercise= Hold two dumbbells in front of you at upper chest level. Extend your arms over your head till they are straight. Lower to first position and repeat.
• Muscle= Trapezius
Equipment= Dumbbells
Exercise= Sit down on weight bench with dumbbells resting on your lower thigh. Kick the weights to your shoulders and lean back. Position dumbbells above your shoulders with elbows extended. Lower back to same position and repeat.
• Muscle= Pectoralis
Equipment= Dumbbells
Exercise= Grab two dumbbells and sit down on a bench. Now put dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the dumbbells, not up, but around as if you were drawing a angel in the snow. Bring them behind your head so that they touch each other and return to the original position and repeat.
• Muscle= Abdominals
Equipment= Weight bar
Exercise= Stand straight up with your feet shoulder width apart. Place a light weight bar on your shoulders. Keep your back straight and your head up. Bend to the right as far as possible then bend to the left as far as possible. Bend at waist only, not hips or knees. Return to starting position and repeat.
• Muscle= Oblique Abdominals
Equipment= Weight bar
Exercise= Place a weight bar and on your shoulders. Keep your head up and your back straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position and repeat.
• Muscle= Quadriceps
Equipment= Kettlebells
Exercise= Hold two kettlebells at your shoulders and stand so you are comfortable for your body type. Squat down, push your butt out look straight ahead at all times. Squat as low as you can and hold for a second and than raise back up and repeat.
• Muscle= Gastrocnemius/Soleus
Equipment= Dumbbells
Exercise= Stand on a dumbbell handle. With one leg up, the tendency to roll will make you work to stay still.
Back to starting position and repeat.
• Muscle= Hamstrings
Equipment= Kettlebells
• Exercise= Place two kettlebells behind your feet. Bend knees and sit back to pick up the kettlebells. Swing the kettlebells between your kegs forcefully and reverse the direction. Drive through with your hips and lock the kettlebells overhead in an uninterrupted motion. Go back to starting position and repeat.
• Muscle= Latissimus Dorsi
Equipment= Pull-up bar
Exercise= Pull up your chest all the way up till it touches the bar. Then come back down and repeat.
• Muscle= Biceps
Equipment= Kettlebells
Exercise= Place two kettlebells between your feet. Bends your knees slightly and then push out your butt as much as possible as you bend over to get in starting position. Grab both kettlebells and pull them up to your stomach. Lower back to your starting position and repeat.
• Muscle= Triceps
Equipment= Kettlebells
Exercise= Hold kettlebells above your head, lean into the weights so the kettlebells are behind your head.
Return to starting position and repeat.
• Muscle= Gluteus Maximus
Equipment= Weight bar
Exercise= Bend at your waist with head up, back straight, knees nearly locked. Hold bar with hands. Straighten up while holding the bar at arms length. Lower back down to the floor and repeat.
Melanie
I’m 16, male, 5′9, 160 pounds. Around 12 percent body fat last time I checked… I’m trying to get into MMA, I have really good stand up, but my ground game sucks. My motivation for all this training is that I want/need to get bigger and stronger, faster, more explosive, etc etc.. What is better train with, dumbbells or kettlebells? What are some exercises for me to do with them? Thanks for the help guys
Eddie
My brother is in incredibly good shape, (played D1 football) very strong but I’m not sure he has ever worked with kettlebells before…what is an appropriate weight to get him?
Craig
Also any one know any swim exercises?; and the best muscles to stretch for leg kicks?
Randy
Hi,
How can I look like this:
http://www.calvinklein.com/product/index.jsp?productId=3171587
or this:
http://www.obviously.com.au/product_lr_bikinibrief_sinuous_green.htm
preferably more like the ck dude…
Specs:
I was researching a bit, and I figured out some good exercises for six pack, etc…I am not overweight, but I definitely am not skinny….I have about 15-20% Body Fat…so my question….could I get some nice looks with good cardio and core exercises…about 1 hr a day? I am also getting a medicine ball, stability ball, kettlebell, and resistance bands to work with….now, I dont wanna get too buffish like this:
http://z.about.com/d/bodybuilding/1/0/h/1/Abs2.JPG
just like the two links above…Thanks. BTW…I have no gym to go to, just bodyweight, and the above listed materials I will be getting….
I also have a stationary bike and a gazelle (the equipment, not the animal).
And I have a lot of room to run if need be…got a whole forest path in my town.
hey…not true, I found many ways to….just seeing what you recommend…about an hour a day of cardio, and core exercises should do it
untrue….many people look like that with exercise….
Jared
i just bought a couple of kettlebells. i can find different workouts but i like to have workout plans, since i know there is alot more to it then just slapping a bunch of exercises together like ppl think they can do.. could u give me a plan or even just send me a link.. im not having too much luck myself.
Michael
Hi, Thanks to whoever answered my previous questions, lots of great answers…
Hi,
I was researching a bit, and I figured out some good exercises for six pack, etc…I am not overweight, but I definitely am not skinny….I have about 15-20% Body Fat…so my question….could I get some nice looks with good cardio and core exercises…about 1 hr a day? I am also getting a medicine ball, stability ball, kettlebell, and resistance bands to work with….now, I dont wanna get too buffish like this:
http://z.about.com/d/bodybuilding/1/0/h/1/Abs2.JPG
just more along the lines of this:
http://www.calvinklein.com/product/index.jsp?productId=3171587
Thanks. BTW…I have no gym to go to, just bodyweight, and the above listed materials I will be getting….
I also have a stationary bike and a gazelle (the equipment, not the animal).
And I have a lot of room to run if need be…got a whole forest path in my town.
Yeah, I’m also starting to aim for about 1500-2000 calories a day.
Also, for nice pecs (not huge and buffish), are some kettlebell swings, resistance bands, and pushups enough? Thanks again. And…when I do ab and cardio stuff, will that v-shape leading to the groin area automatically show…?
Melvin
Now i’m in pretty good shape. i run, lift weights, use kettlebells and all sorts of misc. equipment and also partake in MMA. I know that changing your body is 70-80% nutrition while the rest is training, but why do so many people, especially on here, not know that the key to all the questions about how can i change my body?, omg im so fat!, how do i lose my belly fat?,etc, is just the simple answer of eat more nutritious foods and exercise more while eating more smaller meals throughout the day? is that such a hard answer for many to comprehend?
Jeanette
