hi, im 17 years old and about 5'7" and 130 lbs..im currently trying to get bigger while staying as defined as possible and im looking for a good workout routine, heres the one i follow right now, but if you have any suggestions, please do tell
i have a really high metabolism so basically i dont have to worry about getting fat but if anyone knows any good foods that help
i only have 3 workout days because it's the only days im able to workout so i cant really add anymore days...my only option is switching groups that i workout each day
Day 1: chest/triceps
- bench 5 sets: 1 set light weight of 15 reps, 1 set medium weight 10 reps, 3 sets heavy weight 5-8 reps
- incline/decline: 2 sets of each with medium weight of 10 reps
- 3 sets of butterfly with cables, 1 set of 15 with light weight, set of 10 with medium, set of 5 with heavy
- 3 sets of tricep extensions 12 reps per set with medium weight
- 3 sets ofover the head dumbell tricep extensions with medium weight 10 reps
- dips: 4 sets: warmup set 15 reps, medium weighted set of 8 to 10 reps, heavy set of 3-5 reps, burnout set to failure
Day 2back/biceps
- pullups: close grip/far grip, inside/outside grip 4 sets--occasionally weighted
- rows: 3 sets of medium-heavy weight: 2 sets of 10 reps 1 set of 6 reps
- lat pull downs: forward and backwards 3 sets of 5 front/5 backwards=10 reps medium weight
- rowing machine: 2 light weight sets of burnout to failure
- curls: 2 sets of 21s with medium weight, 1 set of burnout on curl machine
Day 3 legs/shoulders
- military press: 4 sets starting from lightweight with high reps to highweight with low reps
- different shoulder machines working front and rear deltoids with 6 sets total
- legs: i have one really bad knee and one knee that had torn tendon before so i dont do squats anymore cause they're really painful on my knees now
- legpress: 1 set of warmup 15 reps with lightweight, 3 medium sets of 12 reps, 1 heavy set of 6 reps, one extremely lightweight set of burnout reps to failure
- leg curls: 3 sets of medium weight of about 12 reps per set
- leg extensions: 3 sets of medium weight of about 12 reps per set
- wall sits 2 sets of 5 mins
- calfs: weighted calf raises and weighted sitting calf machine 5 sets total (routine varies)
-- i currently do abs every day even on non workout days i try to do some situps so my abs are pretty good the way they are
i'm not sure if im overtraining or undertraining it just seems like i've been at a plateau for a long time now
right now my current goal is to add 10 pounds of muscle without increasing body fat | 
