Albany Knickerbockers Rugby Club in Albany, NY
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Introduction Training Program


Exercise Sets Reps
Abs (Crunches) 3 Max
Leg Press 3 15/12/10
Leg Curls 3 15/12/10
Leg Extensions 3 15/12/10
Lat Pull Down onto the chest (wide grip) 3 15/12/10
Barbell Bench Press 3 15/12/10
Standing Dumbell Shoulder Press 3 15/12/10
Barbell Upright Row 3 15/12/10
Tricep Dips 3 15/12/10
Seated Bicep Curl 3 15/12/10
If you have little weight training experience complete 2 to 4 weeks of the anatomical adaptation program before starting on the hypertrophy program

Complete on a Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.

Frequency:Three times per week

Training Load:50-65%

Rest between Sets:  1-2 min between Sets // Record all your statistics
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  • Home
  • About
    • Sponsors
    • Jonesy
    • Directions
  • Memberships
    • Dues
    • Social & Alumni Memberships
    • Register with USA Rugby
  • Calendar
    • Touch Rugby Tournament
  • Men+
  • Women+
  • Youth
  • Knicks Get Fit
    • Results
  • News
  • Diversity, Equity, & Inclusion