[WIP]

I'm 15, approx 5'6" and 115-120lb. Weight and fat is not a big deal, actually, I'm trying to gain weight (so help with that would also be nice!) so you don't have to worry too much about losing fat with me.

When I flex, I can see my pecs, I can see my abs, and my biceps are small. You can see that it is all muscle, no fat. But I want to build it.
I don't have a six pack, but we can see the abs when I flex. You can't tell that they exist without doing so

My pecs aren't anything, they're like little weakling ones. If I don't flex, you can't tell that they exist without doing so.

My biceps are small, and I want to increase their firmidity and size. They're not a bulge or anything.

Right now, I don't go to 24, (weight lifting) and I don't have any weights.

If possible, could I get a routine that would work well in all of these areas on a weekly basis without going to 24? (I can buy some equipment but not a bench)

Then some tips on routines if I decide that I might be able to go to the gym? I can't as of now, no ride, no one to go with (house full of girls.), so I'd have to find some really great reason for my mom to drive me 15mins there n back after work or something.

I'm not trying to go for the bulk, body builder look. I just want to have abs, pecs, and biceps.

Thanks, man. New here, found it on google.

[millwr2262]

abs are going to be the easiest for you i think, crunches every second or third day, do enough to fatigue them nothing fancy.

pecs , Do push ups with your hands out wide till fatigue then shoulder width and then with your hands as close together as you can without falling over.

biceps, chin ups , palms facing you and palms facing away from you also you should do dips to get the tricep since the tricep is the bigest muscle in the arm and will give some size and fullness on your arm

keep the diet clean you are a typical 15 year old so you may be thin for a few years yet but at least you will be fit and cut and thats whats important

[dendo126]

if you can get some basic equipment, i might suggest a set of the dumbells that have different weights built into them(ie you can turn a knob or something like that to adjust the weight in them) up to maybe 45 lbs or so. try to get them used on ebay or something to cut down on cost. you would be able to do a ton of basic exercises that will help out a ton. check out the Bodybuilding Routines section and theres a sticky that has pictures with animations of a TON of exercises for all body parts.

[MuscularNow]

Hey,

In order to build muscle, you need to be in a caloric surplus of at least 500 calories from your maintenance caloric intake.

Here's something you could to for around six weeks and it should get you buff/ripped (non-bodybuilder) type look.

6 Week Full Body Muscle Building Routine

The Muscle Building Exercises
1. Deadlift
2. DB Flat Bench Chest Press
3. Front Barbell Squat
4. Bent Over Barbell Row
5. Standing Military Press
6. Front Plate Wood Chopper
7. Chin Ups
8. Dips
9. Back Extension
10. Reverse Incline Raises

Here's what you should do (Instructions):

1. For weeks 1 to 2, do 3 sets of 15 reps on each exercise with 30 seconds rest between each set and exercise.

2. For weeks 3 to 4, do 4 sets of 10 reps on each exercise with 60 seconds rest between each set and exercise.

3. For weeks 5 to 6, do 5 sets of 5 reps on each exercise with 90 seconds rest between each set and exercise.

Here are some helpful tips:

1. Do this weight routine on Monday, Wednesday, Friday

2. Do 20 minutes of tempo cardio (75% effort) on Tuesday, Thursday, and Saturday.

3. Take your bodyweight and multiply by 18 = your daily goal calories for building muscle

4. Eat every 4 hours (minumum) for at least 5 meals a day

Muscle Building Meal Plan Breakdown:
45-50% complex Carbs (oats, veg, fruits)
30-35% protein (ex. chicken, eggs, fish)
20-25% fat (olive oil, nuts, avocado)

To get your daily caloric intake for muscle building, you need to get your body-weight and multiply it by 18. So you are around 120 pounds, so you should be consuming 2,200 calories to create the right hormonal environment for muscle building.

Don't start consuming 2,200 calories straight away, you'll end up putting on a bit of fat too, work your way up to it.

Hope this helps. Take a picture before you start and when you finish and post your work here.

Peace