I'm currently in track conditioning at my school. I run the mile,2 mile, and throw javelin. I'm looking for help on a 5 day (Monday-Friday) lifting schedule. Generally, I need to lift right after practice because I don't have any lifting equipment at home(a few dumbbells.) That means I cannot do much of anything on the weekends, except for maybe pushups and abs. I have a few questions about when I should lift legs. How often should I lift legs, and should I do them monday and friday? Or would doing them monday mess me up for the rest of the week because I run everyday? Also for the rest of the M-F schedule, it sounds a little odd, but I want to make forearms it's own muscle group. Lastly, I would like to do abs either other day ( where should i fit that in to the M-F schedule)
Any help or tips is appreciated, and I'm glad to answer any questions. Thanks!
EDT: I do have rec basketball wednesday/saturday but that's not a big deal.