How to build muscle in my legs,arms,abs,and pex,and jump higher and run faster and more?

Question

im needing to know how I can biger arms bicepts and tricepts

how to make my legs stronger so i can run faster and jump higher and my abs and pex for the looks but I dont know how to work those muscles and im wanting to know how to punch harder and how to "hit harder football term"

Answer 1

For arms : Curls and bench press with some pull ups.

For legs : Squats, lunges and power cleans.

For pectorals : Push ups and bench press

For abs: Crunches crunches crunches.