This is my second year playing (flag) football, and while I am in much better shape compared to last year, I am still lacking in general athleticism. I also want to prep for a low level rugby league in the fall/next year. This is my current 4 day program: Stats: 5'10 165-170lbs ~17% bf Monday: Push Press 3x8 Bench Press 5x10 Paused Rows 3x6 Lat Pulls 2x10 Face Pulls 3x12 DB Shrugs 3x8 Hammer curls 3x12 Cable Crunches 3x15
Wednesday: Cleans 3x5 Front Squat 3x6 DL 2x6 Leg Press 3x10 Leg curls: 3x10 Curls 3x8 Cable Crunches 3x10 Tri Ext 3x10
Friday: Bench 3x6 Rows 3x6 Barbell shrugs 3x8 Military Press 2x6 Military Press 2x9 Lat Pulldown 2x6 Incline Press 3x8 Cable Crunches 3x15
Saturday: Cleans 3x3 Pause Squats 6x4 SLDL 3x10 Pause DL 3x4 Front Squat 3x10 Preacher Curls 2x5 PC 2x10 PC 2x15 Push Downs 3x10
Current 1rm: Squat: 250 Bench: 200 Deadlift: 300
Should I switch to something different or modify my routine/rep ranges to get better athleticism?
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