15 year old workout

D

Dazed

0
lright guys, i want to start getting more fit, gain muscle, abs, etc and loose 5-10 pounds so i need some suggestions for a 5'9 146 pounder guy.

I would like an exact routine Monday-Friday which parts to work out, how much, etc..

it would be really helpful if you set it out like

Monday-Arms/Back/Abs (how much sets of each, break inbetwee, reps, etc)
Tuesday-Triceps/feet
etc..

I also will be starting to swim everyday for 1 to 2 hours a day so account that in for the workouts.

Thanks a lot. (Atleast trying to get a 6 pack by september 10th)

My BMI is 22.2%
 
anyone?!??
 
there are also five factors we should take care of when we want to lose weight while still

maintance health: 1. excesice regularly 2. drink enough of water 3. sleep enoughly 4.

always in a good mood 5. taking the balance nutrition.
 
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