I'm joining track this spring, and I'm hoping to compete in the decatholon. I'm not super athletic, but I'm well rounded and with some weightlifting I think I could be a great athlete.
I workout after school, everyday at 2:30 - around 4:00. I eat roughly 250 g of protein everyday. I'm 6'3'' (still growing though), 170 lbs. Tell me what you think of my power lifting workout schedule.
monday-legs
glute hams
squats
romanian lifts
goodmornings
lunges
one leg calf raise
calf jumps
teus-pecs, triceps, abs
VKR's
Iso Ab Tucks
bench press
decline pushups
Incline DB Press or DB Bench Press
Dips
Skull Crushers
wed-abs, back, cardio
reverse crunches
hyper extensions
good mornings
bridges
twisting situp w/ weight
run 2 miles (adding 1/4 mile every 3 weeks)
thurs-lats, biceps, forearms
lat pulldown
machine rows
DB Rows
Incline DB Curls
Preacher Curls
Reverse Curl
Wrist Curls
fri-delts, traps, plyometrics
pushpress
hang cleans
db
shoulder press
DB shrugs or upright rows
glute hams
plyo boxs
iso wall sits
calf jumps
Linear Mode
