Alright guys, I'm new to this stuff, and I want to take my athletic game to a new level. I've done training in the past, but have never really made my own program. I am fairly fast already, (4.8 40) but of course I want to get faster. Leg strength is my first priority, as right now they are toothpicks. I'm also trying to and fix my small amount of kyphosis. Basically I want to incorporate all the movements and muscle groups.
So here's my very shaky program.
Day 1 of week.
Squat 6 sets: 5-5-5, 3-3-3
Conventional DL 5-5-5, 3-3-3
Tib raises + Leg press calf raises. I do as few sets as possible until I get 100 reps in.
Barbell overhead shoulder presses 3 sets of 10
Row machine 3 sets of 10
Lat pull down
Seated dumbbell rows
Bench press 4 sets of 8
Various ab exercises
I donâ??t know about the rest of the week.
Iâ??d like to add these exercises.
Incline bench presses
Decline bench presses
Thanks in advance for your help.