Right plan for me?

[Warriors]

Hey, Im currently 90kg and am looking to put on 7-10kg of muscle mass in the rugby off season. Just looking for some input on whether or not my gym plan is suitable for my goals.

Monday

Chest/Triceps:

bench press x4 sets

1st set warmup 60kg 15 reps.

2nd set 80kg 10 reps

3rd set 90kg 8 reps

4th set 100kg to failure (5 reps)

incline dumbells

1st set 25kg x 12 reps

2nd set 30kg x 10 reps

3rd set 32.5kg x 10 reps

4th set 35kg x 8 reps

decline dumbells

1st set 25kg x 12 reps

2nd, 3rd, 4th set 30kg x 10 reps

cable cross overs

1st set 36kg each arm x 12 reps

2nd set 42kg eac arm x 10 reps

3rd set 48kg each arm x 8 reps

4th set 48kg each arm x 8 reps.

close grip bench press x 3 sets

1st 50kg x 12 reps

2nd 60kg x 10 reps

3rd 60kg x 10 reps.

dumbell skull crushers x 3 sets

1st set 25kg x 10 reps

2nd set 27.5kg x 8 reps

3rd set 30kg x 8 reps.

body dips x 3 sets 10 reps.

rope pull downs x 3 sets 50-64kg.

.

Wed back/biceps

widegrip chin ups

3 sets to failure (10 reps)

dead lifts x 3 sets

1st set 80kg x 10

2nd set 90kg x 10

3rd set 100kg x 8

bent over row reverse grip x 3 sets

1st set 15kg plate e/s x 10 reps

2nd set 20kg plate e/s x 10 reps

3rd set 20kg plate e/s x 8 reps.

1 arm dumbell row x 3 sets

1st 25kg x 10

2nd 30kg x 10

3rd 35kg x 8

biceps

pullups x 3 sets to failure

21's z bar x 3 set

1st set 10kg e/s

2nd set 12.5kg e/s

3rd set 12.5kg e/s

hammer curls x 3 sets

20kg dumbells x 10 rep each arm.

concentrated dumbell curls x 3 sets

1st set 15kg x 10 rep each arm

2nd set 17.5kg x 10 rep each arm

3rd set 17.5kg x 8 rep each arm.

cable curls x 3 sets.

Friday

Legs/Shoulders

Legs

Squats x 4 sets

1st set 60kg x 12 reps warmup,

2nd set 80kg x 10 reps

3rd set 90kg x 8 reps

4th set 100kg x 6 reps.

straight legged dead lifts x 3 sets

1st set 70kg x 10 reps

2nd set 90kg x 10 reps

3rd set 100kg x 8 reps

leg press x 4 sets

1st set 100kg warmup x 12 reps

2nd set 140kg x 10

3rd set 160kg x 8-10

4th set 180kg x 8

leg extensions

x 3 sets

hamstring curls

x 3 sets

calf raises x 3 sets

1 legged calf push x 3 sets.

[tomsammce]

7-10kg of muscle mass is unrealistic in 6-8 months (or however long a rugby offseason is)

and secondly if your a rugby player dont train like a bodybuilder... you need explosive power and functional strength not big biceps... concentration curls have no place mate, and your rep ranges aren't what i would prescribe.

[FellowshipOfTheRon]

that's more like a 1 yr goal for pure muscle mass.

Here's an example from Darkman in the workout library of a Rugby offseason workout : viewtopic.php?f=33&t=13850 - looks kind of complicated with the large number of exercises per session but it will give you a good indication of the kind of exercises you should really have in your program (more explosive full body stuff cleans push press snatch etc.)