Weight lifting workouts

Tuesday and Thursday are weight lifting days.
Do the drills and whatever coach wright is having his athletes do, then weight lift.
Distance running lifting should be more reps less weight.

Tuesday (Upper Body)

Bent over Row (3 sets of 15 reps)
Tricep extensions (3x15)
Bicep Curls (3x15)
Shrugs (3x15)
Lat pulls (3x15)
Upright Row (3x15)
Dips (2x15)
pull ups (you may need assistance) try to to 15

Core
Push ups (1 Set of 10-6 sets of 10)
Abs -

Thursday (Lower Body)
Leg Extensions (3 sets of 15 reps)
Leg Curls (3x15)
Squats with weights in hands (3x15)
heel raises (15 on each leg, 15 together )
Leg Press (3x15)
Hip hikers (the dancy thingy (15 on each leg)
shin splint walks and skips


Core
Push ups
Abs