FatCatMC

Actually you're better off not thinking in terms of bodyparts, but thinking in terms of movements. When you bench press you're working your chest, delts and your triceps all in one movement. If you break it up like that, you're working your shoulders and triceps twice as much as you are working your chest. Not good balance.

All compound upper body movements are done on 1 of 2 planes, either horizontal (bench press, pushups, bent over rows) or vertical (shoulder press, pullups, seated rows). Keeping a balance between the 2 is essential. I would do something like this:

Day 1: "Push"
This will be the day you do all of your pressing and your tricep work. I usually start with something like this:

Day 1 Push:
Bench Press
DB Shoulder Press
Dips
Flyes
maybe some lateral raises (not technically a push but it's a deltoid isolation)
finish with triceps (pushdowns, skullcrushers, etc)
abs

Day 3: "Pull"
This will look more like your traditional "back & bicep" workout. Since the biceps are worked with every pull you do, it's not necessary to do a bunch of isolation for them.

Day 3 Pull:
Pullups
Bent Over DB Rows
Seated Cable Rows
Facepulls
Straight Arm pushdowns
finish with curls
abs

Day 5: Legs
This is self explanatory. nayr01, I like the fact that you have squats listed. IMO 3 days a week is a bit overboard, but most kids your age don't do them at all, so you have that going for ya. I've done something like this in the past:

Day 5 Legs:
Squats
Deadlifts
Lunges
Hypers
leg extensions
leg curls
abs

That's 3 quad dominant movements (Squats, Lunges, Leg extensions) and 3 hammy movements (deads, hypers, and leg curls).

I would perform all exercises 3 sets of 8-12 reps at a lower intensity, meaning that you should be close to failure, but not quite there at the end of every set. One of the biggest bodybuilding myths out there is that it's thought that it's necessary to push yourself past failure. What most people don't realize is that pro bodybuilders are on all sorts of steroids and their recovery time is 100 times better than your average Joe at the gym. If your regular gym rat pushes himself past failure every time he works out, he will burn out fast. Instead of concentrating on putting as much weight as you can handle on the bar, concentrate on form and "tension time". Slow eccentrics (negatives) and explosive concentrics are the way to build mass, along with tons of food of course.

This is just a basic outline to give you an idea of what a balanced "push/pull/legs" routine looks like. I like to work my abs 3 days a week so I just throw them on the end of my workouts. So, you can basically plug in any lifts you want and as long as they stay in "balance" you're doing yourself justice.

The whole "eating 5-6 meals a day to speed up your metabolism" is a myth as well. The reason bodybuilders eat so many meals a day is because the human body can only absorb so much nutrient at a time. If someone is shooting for 5000 calories a day to maintain a 250 lbs frame, not only is it near impossible to consume that many clean calories in 3 meals, but even if you did, your body would only put a fraction of it to good use. They say the human body on average can absorb about 40g's of protein a meal and a lot of these top bodybuilders are shooting for 350-400g's a day. Certainly not going to get enough protein in 3 even 4 or 5 meals.

Here is a basic calorie calculator to estimate your caloric needs for the day. Figure out how many calories your body needs a day, add 500-600 calories to that number and divide it by 6. That number will be the amount of cals you are shooting for each meal. At 130 lbs you should also shoot for about 150g's of protein a day as well so I'm gusstimating 20-25 a meal will be just fine for ya.

Sorry for the long winded response but it's not too often someone asks for bodybuilding tips on FF.

At your age with the right nutrition and some hard work in the gym, you'll grow like a weed. Lucky.

I hope I was of some help. Ask away if needed.

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