I am going to Scotland for Rugby this coming August, and I need to get some serious mass and size in order to compete (I'm a centre and sometimes wing). I did some searching around and this is what I came up with.. I am all natty, but I heard you guys are incredible when it comes to training so I thought I would give you guys a shot! Thank you so much for any advice!

Monday:Max Effort Upper Body
Bench 5x5
DB Floor Press 2xFailure
Incline DB Bench 2xFailure

Pulling/Rear Delt Superset (3 Supersets)
T-Bar Rows 3x8
Arnold Presses 3x8

Shrugs 4x8
Dumbbell Curl: 4x8
Hammer Curls 4x8
Abs


Tuesday: Dynamic Effort Lower Body:
Box Jumps 8x3
Bulgarian Split Squats, front leg elevated 2x8
Romanian Deadlift 3x8


Wednesday: Rest/Abs

Thursday: Repetition Upper Body
Barbell Bench (55% 1RM) 3xFailure

Pulling/Delt Superset:
Chin ups 4x12
Arnold Presses 4x12

Dumbbell Military Press 4x8

Traps/Arms Superset (3 Supersets)
DB Shrugs 4x12
Zottman Curls 3x8

Friday: Max Effort Lower Body Day
Squat 5x5
Walking Lunges 3x8
Romanian Deadlift 3x8
Abs

Cheers boys, and may Scotland have a win for the 6 Nations