Compound Routine, For Rugby

[nathanlowe]

I have had lots of advice from a wide variety of people into what my routine should consist of, exercises, reps , sets etc.
I previously had a workout full of isos at 3 x 10.

This is my new workout.
Push, Pull, Legs

Bench Press, Dips and Millitary Press

Bent over BB Row, Chins ( as many as possible as hard ), Pullups

Squats, Deadlifts, Calf Raises.

Im also looking to add in Power Cleans.

Im just wondering what my rep range should be as i want to gain strength. I understand it should be around 5 x 5 but im just not certain.

Im 6ft, 170 pounds and id say around 15 % body fat. Not certain on the BF but it sounds stupid but i have an outline of my 6 pack without tensing, so im not like 30% BF.

 

[nathanlowe]

Somebody must be able to help me please. Im back in the gym tomorow.

 

[nodiggitydave]

Read the training stickies at the top of this forum.

3x5 or 5x5. (Starting Strength)

I'm a Brit so I have a particular interest in rugby.

If anyone can help this guy out would love to see what you have to say.

 

[nathanlowe]

Read the stickies and its recomended under 8 reps for strength, preferable 3 x 5 or 5 x 5,

Should i try 5 x 5 on all of my workouts. Will that gain me strength and some definition ?