Training/Routine realisation

[nathanlowe]

Ive realised that my current routine isnt constructed well and isnt suited for my goals.
Monday - bench, dumbbell inclines, Dumbbell flys, skull crushers, pushdowns
Tuesday - Seated Pully row, lat pulldowns, DB row, underhand pullups, BB curls, Db alternate curls
Thursday - squats, deads, calf raises, millitary press, lat raises, upright row, shrugs
All at 3 x 10.
In 1 month of doing this i have seen little gains. I can post the gains if nessesary.

What routine would suit me as i want to gain strength to help in my rugby. I can only train on monday, tuesday and thursday.
Im 16, 170 pounds and 6ft tall.

I have been told a push, pull and legs would be good but also a upper strength, lower strength and full body hypertrophy/endurance would be good.

What would you suggest ? I understand what ever i pick, the reps must be low, the weight high and the more compounds the merrier.
Thanks

[nabil01]

thanx