Getting back to training, looking for advice and feedback on my trainingprogram

[dreamer123]

Hello,

I ´ m a male 15 year old am 172 cm weigh 72kg am not sure if that is overweight .I have been training since i was 12 and have been doing it consistently for 2 years. But once i turned 14 i started fall off , went from training 6 days a week to barely being able to train 3 days a week. And i stopped noticing progress and even noticed that my strengthash gone down a bit.

So i decided to start training seriously now that i dont have school. But Idk if the lack of progress is because of my training program or that i haven't been consistent. Would really appreciate feedback on my program or tips on better programs. Anyways here is the program ( i crafted it myself based on my experience and some youtubers ) :

Monday: Explosivity

1. Jumping squat : 6-8 reps x 3 sets

2.Windom sweeper : 10-12 reps x 3 sets

3.nordic curl : 15 reps x 3 sets

4.Floor press : 10 reps x 3 sets

5.romanian deadligt : 12 reps x 3 sets

6.Pallof press : 2 Sets till failure

30 min jumping rope

Tuesday: Push

1.Seated Shoulder press : 8 reps x 3 sets

2.Weighted dips : 8 reps x 3 sets

3.Lateral raise : 8 reps x 3 sets

4.Incline dumbbell press : 10 reps x 3 sets

5.Tricept push down : 8 reps x 3 sets

6.Cable lateral raise : 10 reps x 3 sets

Wednesday: Pull

1.Lat Pull down : 4 feather sets x 10 reps , 1 Until failure + 1 drop set 30%

2.Machine rows : 10-12 reps x 3 sets

3.Bottom half dumbell pull over x static lat stretch : 10 reps x 2 sets ,Statics lat stretch 30s x 2 sets 4.Omni direction face pull : 10-12 reps x 3 sets

5.Ez bar bicept curl : 6-8 reps x 3 sets

6.Bottom half dumbbell preacher curl : 10-12 reps x 2 sets

30 min jumping rope

Friday: Push.B

1.Bench press: 20kg x 15 reps 40kg x 5 sets 60kg x 3 sets 70kg x 2 sets 80kg x 1 sets 2.

2.Bench press : 1 sets 3-5 reps

3.Bänkpress without leg drive : 2 sets x 10 reps

4.Press around x Pec stretch : 2 sets x 10-15 reps , 2 sets x 30 s

5.Cross body cable y Raise : 12-15 reps x 3 sets

6.Squeeze only pressdown, Stretch only overhead extension (Super set) : 8 + 8 reps x 3 sets

7.Cross body tricep extension : 10-12 reps x 2 sets

30 min jumping rope

Sunday: Pull.A

1.Pull ups : 10 reps x 3 sets

2.Dumbell rows : 10 reps x 3 sets

3.Hammer curls : 10 reps x 3 sets

4.Spider curls : 10 reps x 3 sets

5.Incline dumbbell curls : 10 reps x 3 sets