Originally Posted by
Trakanonn
Do not do cardio. You are 17 years old and 130lb. It isnt needed, and youll burn calories by simply working out.
Your gains will highly depend on your calorie intake. At your weight, you need to eat a lot more than what you are eating now. A Creatine+Protein combination will help immensely. Be sure to drink a lot of water. Consume foods such as chicken and rice.
As far as weights go, youll want to use enough to where you are pushing your hardest by your 3rd or 4th set. During the last set, go until you cannot possibly go any longer, push until failure (unless bench pressing by yourself). The general rule for weights is If you are trying to put on pounds, you use heavier weights at lower reps. If you are going for aesthetics, use lighter weights for higher reps. You want to lift heavy.
Do Chest and Tri one day, then Back and Bi on the other day. Legs/Cardio/Abs on another day.
Eating/Calorie intake makes or breaks your progression.