I am 16, and before last week I was really inactive, never did anything. I started lifting and eating right, and in just one week I gained 20 lbs. on my squat, I was really proud of myself. I think I was lacking in some other areas though, so I drew something else up. Was wondering if someone here could help me out. Here's my plan:

For Monday (legs, abs): Squats x 3, Wide Squats x 2, Stiff-legged Deadlifts x 3, Standing Calf Raises x 2, Seated Calf Raises x 2, Reverse Calf Raises x 2, Weighted Situps x 2, Weighted Crunches x 2, Twisting Crunches x 2

Wednesday (chest, shoulders, triceps): Flat Bench x 2, Incline bench x 2, Wide Bench Dips x 2, Front DB Raises x 2, 1 arm Lateral Raises x 2, Bent Rear Laterals x 2, Narrow Bench Dips x 3, Weighted Neck Flexion x 2, Weighted Neck Extension x 2

Friday (back, biceps, forearms): Bent Rows x 3, Straight-arm Pulldowns x 3, Shrugs x 3, Barbell Curls x 2, Preacher Curls x 2, Hammer Curls x 2, Wrist Curls x 1, Reverse Wrist Curls x 1

From my understanding (after reading at exrx.net), this will hit pretty much every muscle, which is what I want, even the often forgotten (but important to me) neck. The reason there are so many different curls in there is to hit different parts of the arms, not because I'm a biceps freak. Exrx.net says that the main targets in the Preacher Curls and Hammer Curls are not the biceps, but different areas.

Right now, strength is my main goal, so I will be doing most of these excercises with very low reps (not for twisting crunches or the calf raises). I was thinking I'd do this for a couple months, then go to medium reps to increase size for a month, then higher for endurance for another month. Then just cycle through each of them, a month at a time. One big problem I do have is doing certain exercises right, like SLDL's I feel a lot in my lower back, but I'm going to work on my form and concentrate on my hamstrings. The numbers up there also don't count warmups, which I'll be doing for rows, bench, and squat. I'll also be doing cardio on the days in between, and if that does affect my weightlifting a little, oh well, cardio is important to me.

I think my diet is pretty good, I'm getting plenty of protein, but I do think I need more fat in my diet, so I'm gonna try some safflower oil probably.

Anyways, what do you guys think? If I could get some help here, I'd really appreciate it.