Routine

[Foostaple]

Any good for me? 14 yrs old and 125 pounds?

Day 1: Biceps and Back

Deadlift - 1x5
Bent Over Row - 2x8
Chin up - 2x10
Dumbell incline curl - 3x8
Preacher Curl - 3x6

Day 2: Legs

Front Squat - 3x5
Leg Curl - 3x8
Leg Extention - 3x8
Calf raises - 3x10

Day 3: Triceps and Chest

Barbell Bench Press - 3x5
Dip - 2x8
Incline DB press - 3x8
Tricep Extention - 3x8
Pull/Push down - 3x8
Pushup - 2xFailure (maybe every three weeks)

Day 4: Shoulders and Abs

Shoulder Press - 3x8
Lateral Raise - 3x6
Shrugs - 2x6
Weighted decline Situp - 3x12
Hanging Leg raise - 2x5

 

[kustom]

pretty intense for a 14 year old, if you can handle it good stuff.

 

[s8nlilhlpr]

Any good for me? 14 yrs old and 125 pounds?

Day 1: Biceps and Back

Deadlift - 1x5 yes
Bent Over Row - 2x8 yes
Chin up - 2x10 yes
Dumbell incline curl - 3x8 no
Preacher Curl - 3x6 no

Day 2: Legs

Front Squat - 3x5 yes
Leg Curl - 3x8 no
Leg Extention - 3x8 no
Calf raises - 3x10 depends if you pause at the bottom for 2 seconds or not

How bout adding back squats and sldl

Day 3: Triceps and Chest

Barbell Bench Press - 3x5 yes
Dip - 2x8 yes
Incline DB press - 3x8 Depends on angle, and form
Tricep Extention - 3x8 no
Pull/Push down - 3x8 no
Pushup - 2xFailure (maybe every three weeks)

Day 4: Shoulders and Abs

Shoulder Press - 3x8 Stand up and perform Military press or B-T-N press
Lateral Raise - 3x6 no opinion, never did much for me
Shrugs - 2x6 Power shrugs with as much weight as you can deadlift
Weighted decline Situp - 3x12
Hanging Leg raise - 2x5 no opinion, never did much for me

You may want to add some corework and consider reworking it. Splits just simply aren't as effective as hitting the major compound movements. Also, what is your diet like? How you look is 90% diet 10% training.

EDIT: Noticed age and weight. Honestly, you could probably do just about anything and add muscle right now. If you focus on the core movements though, by the time you get older and metabolism slows down, you will have a huge jump on everyone else.