u/OwnHistorian4976

- Pull-Ups: 4×5–8
- Seated Cable Rows (V-bar): 4–5×8–10
- Rear Delt Flyes: 4×12–15
- Kelso Shrugs: 4×8–12
- Barbell Curls: 3×8–12
- Overhead Tricep Extensions: 3×10–12

For the few of you that asked that’s my day 3/3 program for my physique and just for rugby. I’ve been using it only for a few months or so but I can say it’s worked quite well. Is there anything in my programming I can fix?

This is my day 2 of three program
-Db incline press: 4-5x4-6
-Shoulder press: 4x5-7
-Chest flies: 4x8-12
-Cable lateral raises: 4x10-15
-Face pulls: 4x12-15
-Angled shrugs: 3-4x8-12
I’ve adopted this program over the past month or so for my rugby and weak points in size and strength. Is there anything I need to change?

I’ve always found my chest being a weak point in size rather then strength but I need to improve it. I’m 15 any pointers would help.

Im 15 btw. I mean of course I need to work on everything but what are some of my flaws and strong suits of my physique? Thanks!