13 year old needs bulk and loose bf

U

unitc

0
Well, I play AFL and i need to loose some belly fat and get a bit bulky. I pretty skinny now and have abit over average triceps and biceps. I'm 141cm tall and i weigh 36kg.
PLease give me some tips and advise to become more bulky. especially in the shoulders, triceps and biceps.
 
This is my plan. please help cos i know its pretty bad.

MONDAY:
Deltoids:
Overhead Dumbbell Press 3x8 reps
Dumbbell Rows 3x8 reps
Chest:
Pushups 3x10 reps
DB flys 3x8 reps
Triceps:
BB bench press 3x8 reps
Dips 3x8 reps

TUESDAY:
REST


WEDNESDAY:
Biceps:
BB curls 3x8 reps
DB curls thumbs up 3x10 reps
Abs:
Situps 3x40 reps
Chest:
Bench press 3x8 reps
Triceps:
Dips 3x8 reps

THURSDAY:
REST

FRIDAY:
Deltoids:
Overhead Dumbbell Press 3x8 reps
Dumbbell Rows 3x8 reps
Chest:
Pushups 3x10 reps
DB flys 3x8 reps
Triceps:
BB bench press 3x8 reps
Dips 3x8 reps

SATURDAY:
Biceps:
BB curls 3x8 reps
Abs:
Situps 3x40 reps
Triceps:
Dips 3x8 reps

SUNDAY:
REST
 
At your age, any fitness program will work. Don't look to heavily into the program development specifics becuase any formula will do. Instead, concentrate on your form and technique because that is important, and unlike a fitness program, never changes.
 
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