Hey guys I just wanted to show off my news program I made trying to just become a better athlete, bigger, stronger, leaner. Ect.
My goal is too become a better athlete.
I am 17 years old 5 foot 10 180 lbs 14 % body fat Here’s my schedule
Monday: legs
Tuesday: push
Wednesday: distance run
Thursday: off
Friday: pull
Saturday: sprints
Sunday off
Legs:
Back squat 3x5
Barbell hip thrusters 4x4-6
RDL 4x4-6
Dumbbell lunges 3x6-8
Ab work (roller sit ups ect) 200 reps total
Push:
Bench press 3x3-5
Incline DB press 4x6-8
Dips (weighted ) 4x6-10
SUPERSET: 3x8-10
Skull crushers
Rope pull down
Lateral raises 3x8
Pull:
Power clean 3x3
Dead lift 3x5-3
Barbell row 4x6-8
Lat pull downs 4x8
SUPERSET: 3x8-10
Barbell curl
Hammer curl
Scare crows 3x10
Should I add a shoulder day? I don’t want to give up a running day also I want attests 2 days a week
Off.