anyone play rugby? im a prop attempting to play for my provincial team in canada. Im trying to get alot stronger in 3-4 months...im looking for a 4 day a week program...2 different work outs..preferable. one lower body, one upper body..
heres what i've got so far.

Day 1 - Benchpress, skull crusher(triceps, like a reverse bicep curl on my back), bicep curl, shoulder fly's(foreward, side), lat pull down, seated row, cardio, abs, neck.

Day 2/4 - Squats, leg press, calf-raise/ankle jumps, leg extention and leg curl, abs, neck, cardio.

Day 3 - Incline/decline benchpress, ball dumbell bench press, tricep pull down, 777 bicep curl, shrugs, shoulder press, cardio, abs, neck.

of course i change up every 2 weeks, from high reps..to high weight and low reps to shock my body but i seem to have plateued...any suggestions to what i could change?

You wanna be doin alot of running to increase your endurance.
Its good to add weight which helps in the tackling and other tactics but its good to have a good base of CV fitness.

You seem to be working out your chest a lot....and your legs a lot too... Try doing this

Day 1(Monday, Friday)- Chest(Bench Press, Incline Press, Dips), Triceps(Skull crushers, tricep pulldowns), and Shoulders(Lateral Shoulder Raise, and Shoulder Press)

Day 2(Tuesday, Thursday)- Back(Seated Row, 1 arm DB Row, Lat Pulldown), Biceps(Preacher Curls), Forearms(Wrist Curls)

Day 3(Wednesday, Saturday)- Legs(Squat[MOST IMPORTANT], Leg Press, Quad lifts, Hamstring Curls, Calf Raises), Abs(Weighted Crunches, Hanging leg Raise, Decline Ab crunches)

Day 4(Sunday)- Rest

If you are aiming for more muscle, try to avoid doing a lot of cardio. If you want strength, then try for 8 reps, 3-4 sets. This is the workout I do, and it avoids you over-working a muscle, and gives enough rest to get stronger. I would advise a Whey Protein, because it's good for strength gains. And stick with the weight/rep change, because it DOES shock your muscle into growth, but try to do it at random times. If you don't know what you're doing that day, neither will your body

Add my MSN if you have further questions.

MSN: justinkeck@hotmail.com
AIM: Coolestnerd2010

Ye but the thing is thats just us marine routine, just adding bulk but not looking at cv which your gonna suffer in if you dont keep up, if you can run a 3 miler in under 21 minutes you have a good CV fitness, diont want to be cockeyed on the field coz your tired...

i totally agree with dom...while its a great workout and i [plan to modify mine alittle..its a fast paced game and i mean this last season i was just finished recovering from shoulder and knee surgery:P sooo i was sooooooooo out of shape..yea sure i was strong still but i couldn't keep up or make those vital tackles..CV is very important to the game..i usually do 30 minutes per workout..broken up...15 at the start...usually treadmill..and 15 at the end always the eliptical..sure building muscle helps rip through fat..but CV will burn the calories and get your body warmed up and fired up correct? so its vital. thanks guys for both your advice