Muscle help please.?!


Question: Im 14 years old and i weight 134 pounds. i need muscles on my
Back (Upperback/Lower back)
Chest (Abs/Chest)
Legs (Hamstrings/Qudads)
Arms (biceps/triceps)

Can you give me a exercise routine please. And show how many reps and all.


Answers: Im 14 years old and i weight 134 pounds. i need muscles on my
Back (Upperback/Lower back)
Chest (Abs/Chest)
Legs (Hamstrings/Qudads)
Arms (biceps/triceps)

Can you give me a exercise routine please. And show how many reps and all.

Chest and triceps - Bench press, incline bench press, dumbell flyes, narrow grip bench, skullcrushers, tricep pull downs.
Back and biceps - Narrow grip chinups, wide grip chinups, bent over barbell rows, t-bar rows, barbell curls, dumbell curls
Hamstrings and shoulders - Deadlift, stiff-legged deadlift, good mornings, hamstring curls. Clean and press, shoulder dumbell press, lateral flyes, bent over flyes
Quads and Calves - Squat, sumo squat, leg press, leg extension, calf raises, single legged raises, seated raises.

4 sets per exercise, 8-15 reps per set. 30 - 60 seconds rest between sets.
Take a weight you can only do 15 with (slow and controlled) and it doesnt matter how light it is. Do 15, wait 60 seconds, do as many as you can (aim for 12) rest again then aim for 10, then aim for 8.
Always go hard but keep proper technique.
After 3 months increase the intensity, and thereafter increase intensity every 2 weeks. Increase intensity by decreasing rest time or increasing amount of weight, sets or exercises

if I have to share that all with you, I don't think you would be doing it, if you already don't know how.

go on a search engine, and you will find anything like that.

www.google.com





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