Good Workout Routine for Teen Muscle Gain??

[fapel]

i am 128 lbs 5'7" and 15 years old... i have been working out for more than a year now since may 2010 and can do 32 pushups with good form and 8 pullups with good form. my body fat percentage is 9.7%

my goals are to get a six pack and get muscle mass around my body. i do not want to be big... i just want to be ripped and lean...

I was just wondering is this a good workout for me to do..
a yes or no or suggestions to add to routine are helpful... thank you...



Monday:
Assisted Pistol Squat x max reps x 3 sets
Dive Bomber Pushups x max reps x 3 sets
Decline Pushups x max reps x 3 sets
Pull Ups x max reps x 3 sets
Plank x max time x 3 sets
Hanging Knee Raises x max reps x 3 sets

Tuesday:
cardio (20-30 minutes)

Wednesday:
Circuit for 20 minutes over and over:
Jumping Jacks x 15 reps
Pushups x 10 reps
Medium Chinup x 5 reps

Then finish off with Plank x max time x 3 sets (not in circuit)

Thursday: Cardio (20-30 minutes)

Friday:
Circuit for 3 sets:
Squat x max reps
Wide Grip Pushups x max reps
Chinups x max reps
Planks x max reps

Finish off with Shoulder Press x max reps x 3 sets (not in circuit)

Saturday & Sunday: rest days

many told me not to do cardio either,
so should i take the cardio out of my routine or keep it since im trying to get muscle?


thank you for you help!!

 

[dloop20]

I don't think you need to take cardio out of your training, what you need to put into your training is more compound lifts, such as olympic lifts like the hang clean and hang snatch. Do you know how to perform these exercises?