Query: Exercise/muscle constructing query?

hello, this question is set how one can construct main muscle tissues for teenagers, particularly relating to the small print under. in different phrases, what exercise, train, and diet would assist most with muscle constructing? (important points beneath)

I’m 15 years outdated, male

5ft. 10 in.

~ a hundred thirty lbs (fifty nine kilo)

vitamin/weight-reduction plan – morning: glass of milk and protein bar

afternoon: lettuce, tomato, and meat sandwich with an orange

night: hen or fish with rice and every other fruit for dessert

(that is how it’s most days)

in the case of physique – outlined shoulders/chest/again, however smaller artwork and forearm

I’ve 6 % (flex) – four % no flexing

I play soccer ceaselessly and for a crew, so my legs are high quality I imagine

I attempt to go to the fitness center each as soon as in awhile, however regularly exercise residence (faculty gymnasium does no longer have very a lot gear) – each two days

Does any one have any recommendations on exercises to construct greater hands, chest, and abs (6 percent with out flex) via summertime (june 1)?

thanks –

rick

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