3-4 circuits of:
Leg Press x 10-12
Push-ups (weighted if possible): 15-20
Abdominal exercise of your choice: 20 reps
Lat Pull-down x 10-12
Straight legged deadlifts x 10-12
Hyper/Back Extensions x 10-15
Abdominal exercise of your choice: 20 reps
I’m not sure the above listed is really a great gym workout for a sprinter, it’s not terrible but little emphasis on some important muscle groups. Correct me if i’m wrong to suggest deadlifting/bench/squats/curls/cleans plus a good ab routine (med ball, L/V sits) wouldn’t be a better foundation? Even if you just focused on those 5 exercises at a very low rate(Say 5×4), slowly building up weight with correct form, i’d expect better results than what’s listed above. What’s listed is calisthenics plus deadlifts/leg press/lat pull downs. I’d also hesitate saying it’s to late, a good off-season could lead to remarkable results. Don’t hurt yourself!
On a side note, do you do any plyometrics?
edit: Potentially some back pulling as well, ie Rows w/ bar, One-Armed Pulls.