Need a good workout plan for 15 yr old boy.?

Question

i need a good workout plan, mainly focusing on arms, abs and pectorials. Also i would please like to know some good foods to eat before and after the workout. some info about me:

15 yrs old

63kg

BMI:19.7

5"10

I already ride a bike 12km per weekday, 60km a week

Replies are much appreciated. :)

Answer 1

your already clearly fit and slim, but if you want to start building muscle u need to start doing weights, small at first then building, for your arm there are 3 muscles to target, biceps triceps and forearms try doing turns, over head pulls and under hand chin ups , as well as diamond chin ups for pectorals try bench press and dun bell bench press. and finally for abs try using a weighted ball and doing sit ups but ultimately u need to doing a gym or get some weights of your won make sure u work up progressively and have correct form a gym membership will get u all this

Answer 2

ok well, u ride ur bike a **** load so **** ur leg work outs till you get ur upper body looking like hulk. Do about 150 push ups. by some dummbells and work out your biceps and triceps with them. ok here is the plan.

Every day

150 push ups

150 sit ups

10 x 5 dummbells biceps

10 x 5 dummbells triceps

eat protien shakes and vegetables and red meats. u wanna be a man.

Answer 3

I suggest jogging, push ups, curl up.

Try small weights too.

If you're on workout dont eat much before and after.

Fruits and Veggies are good.

Drink lots of water.

hope it help. at least 5%??XD