Daily workout for high school runner with week arms and upper body

No need for every day.

Something like Jay Johnson's routines matches what many elites do.

Run to school with a dictionary under one arm. Use it at school (and when on LRC). Switch arms when running home.

Do pushups every day, and a few minutes of core exercises.

If you are terrible at pushups now, just do a set of 10 in the morning, and a set of 10 in the evening. Eventually build up to sets of 25. I know people who have done hundreds of push-ups per day and they got super big, so you probably don't want to do quite that many for running. But 25-50 pushups is a good number for general strength.

Just do pushups and pullups in manageable sets until you start to fail. For example, start at 5 sets of 10 pushups and 5 sets of 3 pullups. Work up gradually toward 5x20 pushups and 5x10 pullups.

Bench press :

3 sets of 10 reps : start about 60 pounds, slowly increase to 250 pounds

Dead lift

4 sets of 8 reps : start at about 90 pounds, slowly increase to 425 pounds

Squat

65 sets of 130 reps : start about 120 pounds, slowly increase to 990 pounds.

jack Paul2 wrote:

I’m a skinny high school runner who has a good core but no upper body strength and has sticks for arms. I don’t go to the gym since I know that doing heavy weights and getting bigger will slow me down. What’s a good daily workout I can do to improve my weak shape by a tad.

You're not going to get bigger anytime soon. So don't worry about that. Start with pullups/pushups -- P for plenty.

Pull ups are better for building upper body strength. Incorporate pull ups and chin ups. Chin ups are for biceps, pull ups for overasll total upper body strength.

A guy who can do 10 pull ups is more respectable than one who can do 30 push ups.

Pull ups are the ULTIMATE test of upper body strength as far as bodyweight exercises goes.