My Workout Routine

I just want to know what you guys think about my routine, if it is too much, if i can add on some, and maybe some more effective ones. I am only 13 so take that into consideration with school and the sports I am in.

My Usual Workout
 
** I do this routine 4 times a week. I'll usually use moderate weights.
My Warmups
Stretches
Band Row 2x10 (2 sets of 10 reps)
Band Tricep Extension
Pushup Variations 50 Total
Run 200 Meters holding Dumbells
Sit-Ups 25 reps
 
Workout
Bench Press 2x10
Power Clean 2x5
Bent over Row 3x10
Barbell Curl 3x10
Barbell Press 2x10
Dumbell Military Curls 2x10
Squat 2x10
Dumbell Lunges 3x10
Pec-Dec 2 x 15
Seated Lat Pulls 3x10
Leg Extension 3x10
Leg Curl 2x10
Butterflys 2 x 10
Arm Press 2 x 5
Calf Raise 3 x 10
Abdominal Twists 2x10
 
Cool-Downs
30 Pushups
30 Situps
40 Prison Squats
20 Leg Lifts
40 Hip Raises
40 Bicycle Kicks
40 Toe Touches
Band Curls
Band Press
400 meter dash


That is my usual workout taking about 30 minutes to an hour and a half.....all depending on how dedicated I am on that day. I'll follow up my workout with a Whey Protein Shake and some high calorie foods.

Any comments, questions, or recomendations? Fire away!
 

Bench: 70 Squat 135 Deadlift: 1??s 
Supps: Creatine, Multi, Fish Oils 

Jones's Log

I forgot to add on a few ab exercises as well
Also I forgot to add this, what should my goal and my expectations be?

I'll most likely be doing this the whole summer, and I would like to know what your guys's expectations would be if you did something like this. How much muscle mass would you put on. How much overall weight gain? And how close/far away to 6 pack abs would you be?

PLEEEEEEEEEEEEEEEEAAAAAAASSEEEE respond, as this is about the one thing I am clueless about lifting on. Thanks in advance

Ok this is completely different than what the routine I thought I saw you doing in you journal. You don't need that many exercises..these exercises are ones that should be in pretty much any routine:
Squat
Deadlift
Bench
OH Press
Rows

Those especially the top 3. You can add some other isolations if you want, which you should, but not as many as you do. Also if your lifting 4 times a week, your working the same muscles twice in a row. Try starting strength:
Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

I would write more but I gotta go eat and take a shower

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Oh but to answer your questions..if you follow this good you should be gaining a few lb. of muscle (on average) a month..and your fat gains depends on how clean you ate..I'll tell you what I gained.
Started lifting in May 08 weighed 110 lb.
at the end of summer I weighed 120 lb. and was still lean
Kept gaining weight through football season, weighed somewhere in the 130's at my 14th birthday (dec 31)
I weigh like 152 right now. But I got a few extra lb. I am gonna try and cut to like 148 to get fairly lean.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

alright thanks connelly, yeah I forgot another statement, that i will usually divide them into halves or thirds on the workouts. So on day A do set of wokouts A, B do B, etc. So I am mostly going with what you recommended, with a few modifications.

 Man i am forgetting lots on this post. lol.

Dips are like the one thing I really stuggle with, cannot do 8 reps in one set, most i've gotten was 4, so when i do them, i'll do say 3 sets of as many as possible, as I do not have that much upper body strength yet.

 

Yeah, I agree with Connelly on his routine, the basic compounds lift with do a lot more than all those little things will do for you, and you have a lot of volume in your routine too, try the routine Connelly suggested and see how it goes

5 RM
Bench Press: 240 lbs
Hang Clean: 225 lbs
16 yrs old
190 lb

goal bench by end of football season : 285

13yroldweightlifta


alright thanks connelly, yeah I forgot another statement, that i will usually divide them into halves or thirds on the workouts. So on day A do set of wokouts A, B do B, etc. So I am mostly going with what you recommended, with a few modifications.

 Man i am forgetting lots on this post. lol.

Dips are like the one thing I really stuggle with, cannot do 8 reps in one set, most i've gotten was 4, so when i do them, i'll do say 3 sets of as many as possible, as I do not have that much upper body strength yet.

 

 
Try close grip bench press or skull crushers if you want to substitute something for dips, but imo dips are the best tricep exercise.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

alright i've been talking bout skull crushers in another post...give them a shot later on.