Fittness Question Please Help.......?!

Fittness Question Please Help.......?

I'm a 16 yr old guy thats in pretty good shape, but i need a better workout routine. My friend once told me about this workout you do with bench presssing, the amount of weight was based on a precentage of your max. He has now moved, and i have no way to contact him. Does anybody know this workout? Does anybody know the best way to build arms and abs?

i do a workout very similar to what your friend suggested. over the course of 6 weeks you do differnt percenteges of your maxes. it does not just apply to bench, it goes for squat, deadlift, clean, pretty much anything. you can find your max and start the first week at 4 sets of about 70% of your max with 5 reps. make sure you do warm ups with this. do about 40% of your max about 5 times. every week go up about 5-7 percent. in about 2 months you could be doing around 110% percent of maxes. however, if you want more definition of abs and arms, you need to work triceps and biceps. do these on different days. they both grow differently, and you wont see much change if you do both in the same day. look online for preacher curls, hammer curls, bicep curls, and do heavy dips for triceps. for your abs, you can use a big pilates ball, and the bicycle routine. if you dont slack off and do abs every day you will see results