16 year old trying to create good workout...

[EmpireLabel]

So I've been looking to get ripped, going to the gym everyday for 2 weeks now.
I've been doing:
LEG EXTENSIONS 5 sets/10 reps/100 lbs
then like a sitting benchpress(name?) 3 sets/10 reps/50 lbs...2 sets/10 reps/62.5 lbs
then chest pump-like(name?) 5 sets/10 reps/65.5-75 lbs
then like the sitting benchpess only u pull it down(name?) 5 sets/12 reps/62.5lbs AB CRUNCH 5 sets/12 reps/100-125 lbs
BICEP CURLS 2/10/20, 2/10/25, 2/10/35 each hand
then leaning off the bench pulling the dumbell up(name?) 5/10/35 each hand
then squats with dumbells 4/12/35
and sometimes ARM EXTENSION 5/10/50

im in pretty good shape, but not the greatest
should i keep working on that or increase or decrease?
anything else i should work on?
any tips on maximizing muscle growth other than eating lots of protein(already doing that)?
also how much time should i rest between sets?
also, ive heard/read that cardio decreases muscle growth and i can already do 7 miles in 18 minutes on the stationary bike, but do the pros outweight the cons?
Any tips you could give a young dude eager to buff up will be appreciated!

 

[Goldfish]

You're asking what your goals should be. That's a hard one to answer. You seem to like your cardiovascular achievements and you seem to want more muscle mass, so my suggestion would be maintenance of cardiovascualr fitness while building muscle by lifting appropriately and eating appropriately to gain up to 1lb bodyweight/week (not all of that weight will be muscle mass, mind you, but you can't optimise muscle gains very well without allowing for other mass gains).

As for the program...I don't think you've got a very good routine there. Here's what I think you have, based on what you've written:
- Leg extension 5x10
- Seated press or Incline bench press or Machine chest press 5x10
- no idea what chest-pump is, but I'm gonna take a wild get and say Pec deck 5x10
- Lat pull down or Cable row 5x12
- Weighted crunches 5x12
- DB Curls 6x10
- One-arm DB Row 5x10
- DB squat 4x12
- Triceps extension 5x10

You could do a lot worse than that, but it needs some improvements, in my opinion. First rule of training: avoid exhausting a muscle through direct work when you still have more exercises that rely on it (this rule can be demoted to a certain extent as you get into intermediate and advanced programs, but if you still need our wisdom and advice, you'd do well to just abide by this little rule for a while). You should be working your back and core as support muscles when doing your leg and upper body pushing exercises, and fatigued biceps, triceps or quadriceps will also limit your compound lifts. So, I would advise something more like this:

- BB Squats (not DB squats which limit lower-body loading potential to what your arms can hold) 3-5 sets x 5-8 reps
- Bench press or Overhead press 3-5 sets x 5-8 reps (alternate between the two every time you train, so if you train on Monday and do bench, then on Wednesday you'd do OH press)
- Deadlift or Rows 3-5 sets x 5-8 reps (alternating as above)
Assistance exercises: 3 sets of 8-12 reps each
- Straight-legged calf raise using slow eccentric and pausing at the bottom for 3sec
- Chin ups, pull ups or lat pull down
- Bicep curl/trcieps extension superset

Start out fairly light on every exercise to give your body a deload from what you've been doing until now and to learn technique on any new lifts. Increase weight on squats and deadlifts by 10-15lb/week, and increase weight on presses and rows by 5lb/week. Do not increase weight if you can't complete all intended reps of all sets with good form. Increase weight on assistance exercises only when comfortable to do so.

Eat 1g/lb bodyweight/day protein, and at least 2,500-3,000kcal total from all energy sources (protein, fats and carbs). If you don't gain 2lb in 2 weeks, increase by a further 500kcal.

On squats, presses and rows/deadlifts, rest 3min between sets. On the assistance exercises, rest 1-3 min except on bicep/triceps superset, in which there should be no rest time between sets. Perform 3 warm up sets on the primary lifts. Perform only one (or none) warm up sets on assistance exercises.