my weight training workout for you

i do a work out like this first let start off saying that i am 13 i do 200 1 time now that may be a good bit for me at 13. but here what i do

mon-bench 10 8 6 4 2 sets use chart but i do my chart it like this is u do 200 you should do 145 10 times
150 110 10 times
dumbbells-4-10

pullups 4-12

core situps 200 or 600 or 100 with 25 in hand
push set of 40 up to 250

tuesday-squat 10 8 6 4 2
powerclean 10 8 6 4 2
leglifts 4-10

wed- same as mon but with 4-10 with dips

thurs same as tus but with core jacknives 50