Update: New Maxes And Workout Replies welcomed!

[YoungDreams]

I'm 16 still in case some new people read this

208lbs~200lbs
Bench 250~290
Squat 405~455
Dead 470~500
Clean 225~245
Snatch 185~210

Upper body day:
10x5 bench
5x10 pec flyes
5x5 military press
5x10 tricep pulldown
5x8 t bar row
5x20 resistance curls
3x10 preachers
5x10 lat pull downs
100 pull ups
5x20 wrist curls
2x 50ft farmer walks

Lower body day:
3x10 overhead squat
5x20 squat (maximum weight possible)
5x10 calf raise
5x10 barbell lunges
5x20 leg curl (superset w/ leg press)
5x 40 yard dash sled drag
2x 25 elevated supine bridge (use one leg)

Core day:
5x5 power clean
5x5 snatch
2x 1 min kb swing
2x 1 min kb clean and press
2x 1 min kb snatch
2x 1 min Russian twist w/ kb
2x20 Turkish get up w/ kb
250 crunches
250 reverse crunches
2x 1 min iron cross
2x 1 plank (weighted)

Let me know what you guys think about my plans any info/additions can help and would be appreciated! Thanks for reading!

 

[stevesmi]

really depends on where you are working out. if you have a weightlifting team in high school definately get on board. those are good exercises you have written. the only one i don't see is weighted dips.

 

[YoungDreams]

really depends on where you are working out. if you have a weightlifting team in high school definately get on board. those are good exercises you have written. the only one i don't see is weighted dips.

I'll make sure I add dips for sure, and no, my school doesn't have a weight lifting team, I just do this stuff on my own at home, after school in the weight room, or Golds