The document outlines a 17-exercise strength training program for the Cimahi City 7s Rugby team. It includes exercises like bench press, squats, leg press, various shoulder presses, power cleans, leg extensions, leg curls, and others. For each exercise, athletes are to track their 1 repetition maximum (1 RM) weight and number of repetitions completed each week as part of their training.
The document outlines a 17-exercise strength training program for the Cimahi City 7s Rugby team. It includes exercises like bench press, squats, leg press, various shoulder presses, power cleans, leg extensions, leg curls, and others. For each exercise, athletes are to track their 1 repetition maximum (1 RM) weight and number of repetitions completed each week as part of their training.
The document outlines a 17-exercise strength training program for the Cimahi City 7s Rugby team. It includes exercises like bench press, squats, leg press, various shoulder presses, power cleans, leg extensions, leg curls, and others. For each exercise, athletes are to track their 1 repetition maximum (1 RM) weight and number of repetitions completed each week as part of their training.