16 year old, need opinions on workout routine and diet.

[Jpac]

Ok, so I made up this routine, let me know what you think. If I typed it on here it would be messy so here it is in a word document. Let me know what you think of it.My main goal is to bulk up. I'm 16 years old, 5'9, and 120 pounds.

Also, I need to come up with some sort of planned diet, I know to eat plenty of protein, carbs, etc, but I dont know exactly what to eat. Thanks again!

 

[Danger_Dave]

Bad.

I think you'd benefit most from a Full body workout 3x a week and after a few weeks if you want to switch to an upper lower split you can.

Body part splits are ineffective for the general (not body builder) population.

Leg press, leg extension, and leg curl machine are a complete waste of time if not even harmful. I tihnk machiens in general are ineffective except maybe for cable machine to do rows.

A fullbody workout should consist of:
squat/deadlift
horizontal push
horizontal pull
vertical push
vertical pull
another leg exercise like lunges, stepups, bulg split squats

you can even split up vertical and horizontal pushes/pulls

For instance for workout A you may do:
Squat
Bench
Cable Row
dips
Pullups
Lunges

Workout B
Deadlift
DB shoulder press
Upright Row
Dips
pullups
Step ups

Workout C
Squats (or Deads)
DB incline chest press
bentover row
dips
pullups
bulg split squats

Do these each once a week (M W F)

This way, you have horizontal, vertical push/pull, you have unilateral and bilateral exercises and you work your whole body.