I noticed you are only 16, size will come in time. Number 1, and most important is diet. I wish I would have truly understood this earlier on. You can't build a great body on small meals and cheesy puffs (not that whats you eat). Number 2 this is how I'd tweak your workout:
Day 1(Delts,Traps, Triceps)
warmup very light laterals, presses, rotator cuff exercises, front raises. 10 reps one exercise after the next.
Seated barbell presses 12, 10, 8, 8
dumbell lateral raises 30, 30, 30
curl bar upright rows 10, 10, 8
front raises 15, 15, 15
reverse pec dec or flyes 12, 10 ,10, 10
shrugs (barbell) 20, 12, 10, 10, 8
Skull crushers w/cambered bar 12, 10, 10, 8
rope pressdowns 12, 10, 10
dips 10, 10, 10
kickbacks 15, 15
Day 2(Legs)
- Squats
- Leg Press
- Calf Press
- Calf Raise
- Leg Extensios
- Leg Curls
- Sitff Legged Deadlifts
Day 3Chest, Biceps)
- Flat Bench Press
- Incline Bench Press
- Decline Bench Press
flyes
- Standing Barbell Curls 4 sets
- Dumbell Curls 3 sets
- Preacher Curls 3 sets
- Hammer Curls 3 sets
Day 4(Back)
- Wide Grip Pulldowns
- Bent Over Barbell Rows
-Dumbell rows
- Seated Cable Rows
- Deadlifts
Good luck, train hard and eat harder
