Upper Body Gym Session for Rugby from a Pro | This is 7s Ep31.

An upper body gym session that I normally use in pre-season. I’ll talk you through my rep ranges and rest times and some tips along the way. Any questions, drop them below!
00:00 - Intro
00:18 - Session Outline
00:46 - Warm Up
01:38 - Disclaimer
01:56 - Super Set A
03:57 - Super Set B
05:03 - Super Set C
06:08 - AB Circuit
06:32 - Prehab
07:11 - Beach Weights
07:32 - Session Summary
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[@lh2859]

This is a significant improvement on my university bench and tricep dip workout haha! Thanks for sharing, cant wait to give it a go

[@luketreharneTi7s]

Glad to hear! Let us know how you get on 😁

[@camcook1381]

Love this video - more please!

[@luketreharneTi7s]

More to come!

[@sgwadltd]

Looking forward to trying this out! Thanks boys

[@luketreharneTi7s]

Enjoy 🙌🙌

[@tumi1196]

So glad to have found this video

[@luketreharneTi7s]

Glad it helps 😃

[@Simmsy0109]

Branded Ts looking epic 🤙 hell of a session

[@luketreharneTi7s]

Cheers Jake! They will be coming soon 🙌

[@nicola905]

Really useful advice, thanks

[@luketreharneTi7s]

No Problem 😀

[@gregoryknickerbocker9827]

Good training session I'm a PT I like your workout

[@luketreharneTi7s]

👊

[@geezer12345]

Awesome, will give this a try.

[@luketreharneTi7s]

Awesome! Any Qs let us know 😀

[@geezer12345]

2nd time on it, the arnie presses are deceptively difficult and need to improve the chip ups after benching. The warm up is excellent too, loving it 😍

[@luketreharneTi7s]

@@geezer12345 awesome! Yeah the Arnie presses really catch up with you! Great work 😀

[@humphreytuhanuku862]

Just beautiful man......cud u do a "weekly schedule" video on off season upper body lower body and power technical coordination trainings. Like how many times a week you would do them

[@luketreharneTi7s]

Hey Humphrey, I will keep this in mind for the off season, will be a bit difficult to do during the season atm 🙌

[@victorarielgarcia7504]

very good video, I've followed you since the pandemic started. I need the lower body training video. greetings from Argentina!

[@luketreharneTi7s]

Hey Victor! Glad the vids have been helping. I'm away for a few weeks coaching and then will be able to get the lower body session edited! 🙌

[@riyalriyali]

Love this content Luke, do you just do upper lower as your split with the two workouts you've uploaded?

[@luketreharneTi7s]

Hi Ricali, Yep so 2 upper body and 2 lower body sessions each week. Although, the second sessions will be slightly different.

[@luketreharneTi7s]

Any questions drop them below 😃 Also, who noticed where I'd missed a spot when shaving my head?

[@bigch33se37]

Learnt a few things there! Any chance of a lower body session vid in the future? Diolch yn fawr.

[@luketreharneTi7s]

Of course Cameron. Shall be the next video in a few weeks 🙌

[@10ohagan]

That’s cool about the neck, Formula 1 style

[@luketreharneTi7s]

Really useful for many sports!

[@alouis202]

Road to 10 k

[@luketreharneTi7s]

One day 🙌

[@lmaolmao8421]

I don’t know if you have made a video on tackling but I would like to ask you, as a sevens player what is the best way to tackle. My 2 coaches teach me a different way to tackle, and a bloke from the qld reds told me a completely different way. I usually change my style depending on if the player is bigger than me or not, should I do this?

[@luketreharneTi7s]

Hey! We haven't made a video yet on tackling but it's on the to do list. Just waiting for the COVID restrictions to ease a little bit. There is a lot of talk around tackling at the moment due to the law changes. But the main point I try to emphasise is the safety behind it. There are lots of different types of tackle. Depending on situation and your own physical attributes. But the bottom line is whether the technique is safe for yourself.

[@linaolausson4788]

Would you change anything for female athletes?

[@jeromepye2010]

Great video - I saw you did another one for lower body. I’m going to follow those exercises. Do you do any other workouts during the week ?

[@luketreharneTi7s]

So each week I'll do two upper body sessions, 2 lower. And they are slightly different but follow similar themes

[@bernardodiaz9428]

should I do incline bench press with dumbells or a barbell?

[@luketreharneTi7s]

You can perform which ever works for you! I tend to use DBs

[@seanzaid]

How many times per week would you recommend to perform these exercises?

[@luketreharneTi7s]

It completely depends on your goals Tengku. I do 2 upper body sessions a week and 2 lower body sessions a week as part of our training

[@emaye235]

A little help here please I’m a rugby league player and I would say I’m skinny muscular however I want to build muscles but idk if that’s useful as I’m a winger. I want to build muscles for my own good as I want to be bigger but I understand I should be training as an athlete to help me on the field so what should I do?

[@luketreharneTi7s]

Hey Emaye, it's probably best to try and chat to someone in the Strength and Conditioning field. I have my own experiences with this but would be under qualified to give you proper advice. The only thing I'd say is to take your time putting on muscle, dont try to rush it.

[@abhinav1325]

Sir can I include deadlift in lower body section

[@luketreharneTi7s]

Yes of course if that suits you better

[@tiagorodrigues2063]

could u do a only dumbells set

[@luketreharneTi7s]

Yep definitely, you could use just Dumbells if thats what you have access to

[@tiagorodrigues2063]

Thank you so much

[@luketreharneTi7s]

@@tiagorodrigues2063 No Problem Tiago

[@bennettcollings4406]

Is there a reason for not going super heavy with the first shoulder exercise?

[@luketreharneTi7s]

You can go as heavy as you want Bennett, this is more of an accessory exercise in this session as opposed to a main lift. So going for volume with shorter rest.

[@bennettcollings4406]

Hi Luke, another question. Say you do an upper lower split (2 of each over 4 days). Would you change the exercises, or keep them pretty much the same?

[@luketreharneTi7s]

@@bennettcollings4406 Hey Bennett, They would change slightly or the rep ranges would change. e.g. you might do Normal grip barbell bench press on the first session and then do Close grip barbell bench press in the second.

[@pitstopmedia243]

Hi I'm just curious Im 14 years old in the U16 team Is this workout for me?

[@luketreharneTi7s]

Hey, this was aimed at slightly older players. I'd speak to your coaches about sessions like these. At your age its probably better to go for bodyweight exercises and get really comfortable and safe at doing the movements. You can then add weights when you get older.

[@sebbeasant1868]

How close would you say you're going to failure on these exercises?

[@luketreharneTi7s]

Not too close to failure, keeping 2-3 reps in the tank

[@iroamtyson2631]

I’m I’m off season now would you still recommend doing this upper body workout twice a week ? And also your lower body workout routine ? Or would you change the workouts every week? I’m trying to build up my strength for next season. Cheers

[@luketreharneTi7s]

I still do 2 upper body and two lower body sessions a week in the off season. I just mix up what goes into them slightly e.g. one day the main upper body push option could be flat barbell bench press, the next it could be incline DB press, the next it could be floor press.

[@10ohagan]

Why are your legs not on the floor on the bench?

[@luketreharneTi7s]

Just the design of the bench, its one you have to fix into the squat rack and is a little wider so its a little harder to get your legs on the floor!

[@kikimontanelasd2500]

Just one exercise of bicep ?

[@luketreharneTi7s]

In a typical session yes. You can add more if you like. But I mainly focus on compound lifting and then accessory strengthening exercises.

[@JD-tr4nt]

Good video but all you need is 7:12

[@luketreharneTi7s]

💪 🏖

[@tumi1196]

So true

[@rs_freeman1404]

How many kgs do u do on bench press

[@luketreharneTi7s]

100kg is on the bar in the vid. Think the heaviest I've done recently is 110kg for 4x5

[@rs_freeman1404]

@@luketreharneTi7s I am 19and I am still having a hard time with 40kg on bench any tips bro

[@rs_freeman1404]

And when am doing squats a can do 50kgs like 8 rips but am increasing without even increasing weights shud I change my diet

[@luketreharneTi7s]

​@@rs_freeman1404 Just take your time with it. We look to increase the weight by 2.5kg each week when we are doing a block of strength. You can also mix up exercises so sometimes doing incline or decline as well as flat bench.

[@luketreharneTi7s]

@@rs_freeman1404 I'm not really sure what your question is here Richy? What are you increasing?