im 16 years old and im lifting weights, i want to workout 3 days a week every morning at 6:00 am. What would be the best split routine workout i can do to increase my weight and get stronger. can i get an answer that tells me what to do and how many reps and sets to do. that would be great. Can i also get waht warmup to do before i workout? And finally, can what polymetrics should i do because i also want to increase my vertical jump and get faster and quicker. Im doing this for basketball. THanks