arms and chest

quote:

ORIGINAL: Tommy_Boy420

ok........1st...get a job, second wait 2 years to start lifting.

quote:

ORIGINAL: Gottabefit
Do 3 sets for each circuit (don't rest in between exercises and rest 1 to 1.5 minute for each superset)

1. 20 push-ups
   
2. 30 sit-ups
   
3. 20 squats (jumping squats are way more efficient when doig them with your bodyweight)

2nd circuit 

1. 10 dips (not normal full dips but in between 2 chairs)
   
2. 15 up-downs
   
3. 15 dolphin kicks

by the way don't overdo push-ups, supersetting plyometrics burns more fat

quote:

ORIGINAL: andrew125

They do not seem weak but they are very small. Sometimes i get crap on them.

quote:

ORIGINAL: David1991

i can give u a routine but u gotta tell me if u can go to a gym or not

quote:

ORIGINAL: andrew125

They do not seem weak but they are very small. Sometimes i get crap on them.

u get crap on ur arms? thats just gross lol

quote:

ORIGINAL: Tommy_Boy420

hey man he said he has no money, and personally i think 14 is a little too young to start bodybuilding ya know? but thats just me.

quote:

ORIGINAL: WheyFreak


andrew125, pushups are a great chest exercise, i got pecks becuase i do atleast 2 sets of 70 everyday.  if you can't do that many pushups, practice.  when i started doing them I could only do 3; but I keep working at them and now I can do more pushups then anybody in my grade

It would be better to do lower reps and add weight

Chin-up are a really good bicep exercise.  if you don't have a chin-up bar at home you can use a monkey bar or the top of a door or really any place that you can hang from.  make sure your chin goes over the bar and you go as far down as you can before you do another rep

I know you only asked about arms, but every teenage boy wants a 6-pack and these exercises are how you get it.
For the upper abs you can do standard crunches, or butterfly crunches (i like butterfly crunches because you can really feel the burn). to do butterfly crunches you put the soles of your feet together (like your doing a butterfly strench) and allow you knees to drop as far as they will go towards the floor.  Then proceed to do a regular crunch.
for lower abs, you can do 6-inches and if six inches is to easy put 1 or 2 pillows on your legs to add extra weight.  Pillows may not seem like alot of weight, but try to hold 6-inches with pillows on your legs for 2 minutes and tell me how you feel.  You can also do leg raises, it is kind of the same as 6-inches, but you lift your legs up instead of just holding them in one place; you can also add pillows for extra weight. For your external obliques do bicycles (also called air bike crossover crunch). don't ask me how to explain this because it is really hard to explain, just look in the october issue of "Muscle and Fitness"

the most important things for abs tho is low bf%

quote:

ORIGINAL: WheyFreak

quote:

ORIGINAL: Tommy_Boy420

hey man he said he has no money, and personally i think 14 is a little too young to start bodybuilding ya know? but thats just me.

Im 13 and i have been lifting for 1 1/2 years!  As long as he knows what he is doing and he exercises the right and safe way, andrew125 can lift.  just because you may have started lifting later doesn't mean andrew can't start at a younger age

andrew125, pushups are a great chest exercise, i got pecks becuase i do atleast 2 sets of 70 everyday.  if you can't do that many pushups, practice.  when i started doing them I could only do 3; but I keep working at them and now I can do more pushups then anybody in my grade

Chin-up are a really good bicep exercise.  if you don't have a chin-up bar at home you can use a monkey bar or the top of a door or really any place that you can hang from.  make sure your chin goes over the bar and you go as far down as you can before you do another rep

I know you only asked about arms, but every teenage boy wants a 6-pack and these exercises are how you get it.
For the upper abs you can do standard crunches, or butterfly crunches (i like butterfly crunches because you can really feel the burn). to do butterfly crunches you put the soles of your feet together (like your doing a butterfly strench) and allow you knees to drop as far as they will go towards the floor.  Then proceed to do a regular crunch.
for lower abs, you can do 6-inches and if six inches is to easy put 1 or 2 pillows on your legs to add extra weight.  Pillows may not seem like alot of weight, but try to hold 6-inches with pillows on your legs for 2 minutes and tell me how you feel.  You can also do leg raises, it is kind of the same as 6-inches, but you lift your legs up instead of just holding them in one place; you can also add pillows for extra weight. For your external obliques do bicycles (also called air bike crossover crunch). don't ask me how to explain this because it is really hard to explain, just look in the october issue of "Muscle and Fitness"

These are some of the exercises I did (and still do) when I couldn't go to the gym. and trust me, if you do them right, you will see results.  if you need anymore no-gym-needed exercises just ask.  but you should really think about getting a set of dumbells in the house, they help alot

quote:

ORIGINAL: andrew125

Hi

What can I do to get my arms to look bigger.  They do not seem weak but they are very small. Sometimes i get crap on them. Also is there a good workout I can do for my chest which is also pretty small?  I dont have the time or the money to go to a gym.. PS im 14