workout system?

Question

i am looking for an equipment-free workout system that will help me to build reasonable body mass on the muscles on my arms, legs, and abs.

Answer 1

1. Push-ups (arms, shoulders, chest)
2. Squats (legs)
3. Walking Lunges (legs) try holding some water jugs.
4. Crunches (abs)
5. Side Crunches (abs)
6. Leg Lifts (lower abs)

If you are faithfull to do those every-day or every-other day you will see great results in 6-10 weeks.

And to help you gain muscle try some protien powder, but dont go over-board with it. That stuff is high in calories.

Answer 2

Crossfit