I need a workout plan?

Question

im 13, male and need a workout schedule to build muscle(what days out of the week, how many pounds to lift, reps, what to eat afterward)

i have a wight machine

Answer 1

Monday: Shoulders/Traps

Wednesday: Biceps/Back

Friday: Chest/Triceps

Saturday: Legs.

rest in the between days

As for pounds do a small reasonable weight if its too hard go lower if its too easy step up a few pounds. try doing 4 different exercises per body part and 8-10 reps per that exercise.

What to eat: Protein based foods/fruits/dairy.

anything with meat stay away from food as much as possible. grab a protein shake if u can. if u cant just drink 2 glasses of milk after ur workout.

Answer 2

use that weight machein, every day!!!!!!!!!!