Seeking advice!!!!!Weight training Program.

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powerhouse13

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Just wondering what people thought about my weight training program. I'm 14yrs old looking for peoples opinions. This is my weekly program.
Tues.-Legs
Barbell Squats – 12-10-8-60kg
Reverse Lunge w/knee drive - 12each leg-10kg
Wall squat- 2-4min
Jump Squats w/plate – 10-8-6-10kg-15kg
Calf raise-30-30
Skips-200
50m x10

Wed-Rest

Thurs-Arms
Power curls-10-10-8-12kg
Bench Press – 10-8-6-55kg
Incline bench press-8-8-65kg
Triceps’ curls-10-8-8 25kg
Chin-ups – 10-5
Dips – 10-10
Push ups-25-20-15-5kg weight

Friday-Abs
Side sit up-15 each side.
Half sit ups-25
Crunchs-25
Knee Bend-25
Hanging Leg Raise-15
Leg Raise-5

Sprint training-400mx4, 200x3, 100x3

Sat-Cardio---Bike riding.

Sun-Rest.

Do you think I'm over doing it a bit or not I'm 5" 4.

Grateful for any advice
 
Well this is a first, assuming you are a male trainer. Someone who's program is uneven in favour of legs rather than chest and shoulders, the arms are still the main focus which is an issue I am more used to.
The ideal balance is normally covered by BALS (Back, Arms, Legs, Stomach), which should read as Pull, Push, Legs, Core but try putting the letters PPLC into a memorable word.
Pull exercises are things like deadlift, chins, upright row, seated row, curls etc.
Push are things like bench press, shoulder press, dips, arms extensions etc.
Legs, I don't need to tell you.
Core, something so many get wrong. The abs are postural muscles and opposing them are the muscles controlling the area of the body most people have problems with, the lower back, strengthening one area without the rest is something you will regret given time, 100% guaranteed. Work all of the core, the lower back might not get as much camera coverage as a 6 pack but trust me having strong core means you can be rather than just look more impressive. I had the 6 and can tell you this wasn't nearly as great when it spent most of it's time covered up as being able to do things other people found impressive. At your age having the low body fat needed for a 6 is just going to delay your physical and sexual development anyway so you will slow the release of the hormones that will make you a more effective trainer, very counter productive. Save this one for a few years when your bones have fused.

Weight wise and impact you need to keep in mind the old growth plates. If you think you hate me for the next bit consider I am having to tell my son this stuff face to face, trust me he hates it more because he watches me train.
If doing extreme endurance by all means go to failure, because that will be fatigue not strain. In the heavier range your maximum on a set of 10 should be a weight you could do for 12 etc. and unless under guidance from someone physically there to say it's safe I would avoid rep ranges lower than 10.
Failure to follow this advise could easily delay your growth and in very extreme circumstances permanently stunt it. I am a remote person on a website who has never and likely will never meet you, if there is a qualified and competent coach there who says 8s or even 6s are OK then try it, but keep in mind the system if in doubt don't. Wait until adulthood to be really stupid, we do it so well.
 
Exactly as Goldfish said.
You are in the phase of growth where you will grow like a weed, nothing or little for a while then a spurt etc. Us parents love this and the clothing bills that come with it of course.
You have to give this due consideration and allow for the fact that many of your bones, especially those in those in your arms and legs are in 3 parts not 1 as you might expect, if you need detail look up growth plates in adolescence.
By focussing on form to the nth degree you get a major advantage on most when your bones have fused. Unlike me and most who came to a lot of exercises with no experience so started from scratch, you can use this time to build a massive repertoire and then go full on crazy when full grown. The advantage of this will be massive and the gains you will make will be dramatically better than those unused to training.
 
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