i need help working out.?

Question

NEED A GOOD detailed workout programi wanna build and tone my chest legs arms back and specially abs i weigh 115 pounds (47 kg's )and i am 15 and 5,1 feet tall 1,55 cm i go to the gym 5 days a week about an hour each time .i also need to get taller

Answer 1

Go to the nearest library and check out Arnold Schwarzenegger's New Encyclopedia of Modern Bodybuilding. Arnold started bodybuilding at age 15. If this book is not available to you here are some ideas.

Eat good sources of protein such as eggs, beef and milk. You may wish to purchase protein powder or a weight gainer. Do this only if you will seriously be faithful to your workout program.

CHEST- BEGINNER
For a beginner do push-ups. All the way up and all the way down until your chest taps the floor. For your upper chest do push-ups with your feet elevated on a chair.

CHEST-ADVANCED
Incline Bench Presses, Dumbbell Flys, Parallel Bar Dips, Machine Flys

BACK
Chin-ups, Machine Lat Pulldowns, Bent Over Barbell Rows, Seated Cable Rows

ABS
Sit-ups, Leg Raises, Oblique Crunches
There are many types of crunches that you can do.

LEGS
Squats, Leg Extensions, Leg Curls

BICEPS
Standing Barbell Curls, Barbell Preacher Curls, Dumbbell Curls(seated on an incline bench)

TRICEPS
Close Hand Bench Presses, Dips Behind Back, French Presses, Close Hand Push-ups

FOREARMS
Barbell Wrist Curls, Dumbbell Wrist Curls, Reverse Barbell Curls, Hammer Curls(seated on an incline bench)

For a detailed explanation of each of these exercises refer to Arnold's Encyclopedia of Modern Bodybuilding.

Begin with very light weight and gradually increase weight without hurting yourself.

Answer 2

If you want to get taller, dont lift.

If ya want to get buff, do Cleans,Squats,Bench,Incline,Bar Curls.

Answer 3

your main issue seems to be more about weight gain, try slimfast drink or ensure or boost after or with your meals and you will gain.

Answer 4

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