Try this if you're stuck and want to try something- this used to help me when I played rugby it really built my strength and i packed on a decent amount of muscle whilst staying fit.
Monday-chest
Heavy flat bench press- 5x5 reps
Incline dumbbell press- 3x12 reps
Decline dumbbell press- 3x12 reps
Cable flyes- 3x15 reps
Tuesday- legs
Heavy squats- 5x5 reps
Leg curls- 3x10/12 reps
Leg extensions- 3x10/12 reps
Stiff leg deadlifts- 3x10 reps
Wednesday- arms
Close grip bench press- 3x12 reps
Barbell curls- 3x12 reps
Skull crushers- 3x10 reps
Incline dumbbell hammer curls- 3x12 reps
Tricep pushdowns- 3x12 reps
Dumbbell concentration curl controlled negatives- 3x10 reps
Thursday- shoulders
Seated barbell shoulder press- 5x5 reps
Front dumbbell raise- 3x10 reps
Side lateral dumbbell raise- 3x10 reps
Rear raise (reverse pec dec)- 3x10 reps
Shrugs- 2x25 reps
Friday- back
Deadlifts- 5x5 reps
Pull-downs/ chin ups- 3x12 reps
Single arm dumbbell rows- 3x10 reps
Face pulls- 3x12 reps
ASWELL AS:
Calve raises- Tuesday and Friday
Abs- Monday and Thursday
Cardio- certainly at the weekend, but any other day aswell great
Here's a beginner/moderate workout routine for the week
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